Gabe is all smiles as he works on his splits!

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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

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WOD

“SWEATY SUNDAY” [CHOOSE ONE]

[RUN OPTION]
5 Sets:
500 Meters at Easy Pace
400 Meters at Moderate Pace
300 Meters at Fast Pace

3 Minutes Rest Between Sets

[ROW OPTION]
5 Sets:
625 Meters at Easy Pace
500 Meters at Moderate Pace
375 Meters at Fast Pace

3 Minutes Rest Between Sets

[BIKE OPTION]
5 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Moderate Pace
750 Meters at Fast Pace

3 Minutes Rest Between Sets
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DAILY MINDSET

“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.

Although expression skills are part of communication, it’s one half at best. Great communicators are far better listeners than speakers.

“Empathy” is the focus of great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgment, and fully present to connect.

The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

Derek and Todd bring it in from a great run!

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WOD

“HONEY NUT”
[Teams of 2]
For Time:
10-1-10
Clusters (95/65)
After every set 200 Meter Partner Run

*Partition Clusters However
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DAILY MINDSET

“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… We don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

Sara’s form is looking solid as she works through her Push-Ups!

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Happy Birthday Caleb!

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WOD

“GUTSY”

5 Rounds For Time:
25 Toes to Bar
50 Double-Unders
15-12-9-6-3 Squat Snatches (115/85)

*Score = Time it takes to complete the workout
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DAILY MINDSET

“You’re remembered for the rules you break.”

~General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling into cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

Donette working through the Wall Balls of “Kelly”!

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WOD

“SLALOM”

For Time:
500/400 Meter Row
21 Lateral Burpees Over Rower
500/400 Meter Row
18 Lateral Burpees Over Rower
500/400 Meter Row
15 Lateral Burpees Over Rower
500/400 Meter Row
12 Lateral Burpees Over Rower
500/400 Meter Row
9 Lateral Burpees Over Rower
500/400 Meter Row
6 Lateral Burpees Over Rower
500/400 Meter Row
3 Lateral Burpees Over Rower
500/400 Meter Row

*Score = Time it takes to complete the workout

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DAILY MINDSET

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”.

~Andy Dufresne, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes us is the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn.
Danger, Opportunity, Choice.

Raegan is taking advantage of the Spring sunshine during Saturdays WOD!

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WOD

“CLUB SANDWICH”

On the Minute x 9:
6 Dumbbell Front Squats (50’s/35’s)
Max Devil’s Press (50’s/35’s)

[Rest 3 Minutes]

AMRAP 6:
Max Bike Calories

[Rest 3 Minutes]

On the Minute x 9:
6 Box Jumps (30″/24″)
Max Rope Climbs

*Score = Sum Total Reps (Devil’s Press Reps + Bike Calories + Rope Climb Reps)
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“You Are Enough” — Julie Foucher

DAILY MINDSET

“Action is the fundamental key to all success.”

~Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.

Andrew and Julie are cruising through the Bar Muscle-Ups during Mondays WOD!

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WOD

PART 1: PUSH JERK

Build to Heavy Set of 5

PART 2: “FEEL THE RHYTHM”

For Time:
27-21-15-9:
Calorie Row
Push Jerks (135/95)

*Score = Time it takes to complete the workout
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DAILY MINDSET

“I was complaining I had no shoes, until I met a man who had no feet.”

~Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.

Never whine, never complain, never make excuses.

Great work to all the ladies that participated in the Quarterfinals this weekend!

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WOD

“NAPALM”

2 Rounds:
10 Bar Muscle-Ups
20 Bar-Facing Burpees 🙂
30 Deadlifts (225/155)
40 Wall Balls (20/14)

*Score = Time it takes to complete the workout
*Scale Bar Muscle-Ups with Strict C2B Pull-Ups or Strict Pull-Ups
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DAILY MINDSET

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” 

~Derek Jeter

Whether we believe in talent or not is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Alecia isn’t neglecting her mobility!

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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

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WOD

SWEATY SUNDAY [CHOOSE ONE]

[RUN OPTION]
1,700 Meters
5 Minutes Rest
1,300 Meters
5 Minutes Rest
900 Meters
5 Minutes Rest
500 Meters

* Alternate Between 200 Meters Fast & 200 Meters Easy
* Finish Each Interval With 100 Meter Sprint

[ROW OPTION]
2,125 Meters
5 Minutes Rest
1,625 Meters
5 Minutes Rest
1,125 Meters
5 Minutes Rest
625 Meters

* Alternate Between 250 Meters Fast & 250 Meters Easy
* Finish Each Interval With 125 Meter Sprint

[BIKE OPTION]
4,250 Meters
5 Minutes Rest
3,250 Meters
5 Minutes Rest
2,250 Meters
5 Minutes Rest
1,250 Meters

* Alternate Between 500 Meters Fast & 500 Meters Easy
* Finish Each Interval With 250 Meter Sprint”

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DAILY MINDSET

“Belief is irresistible.”

~Phil Knight

Inspiration can move us for a couple moments. Motivation might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.

Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

The face of  a new PR!

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WOD

“KELLY”

5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)

*Score = Time it takes to complete the workout

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DAILY MINDSET

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.”

~Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we are no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that the human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.

Leonor is keeping great form as she works through her Jump Rope during Tuesdays WOD!

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Happy Birthday Dan and Scott!

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WOD

“JACKPOT”

3 Rounds For Time [35 Minute Time Cap]:
42 Calorie Bike
21 Hand Release Push-Ups
30 Calorie Bike
15 Strict Ring Dips
18 Calorie Bike
9 Strict Handstand Push-Ups

*Score = Time it takes to complete the workout
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DAILY MINDSET

“Success at anything, will always come down to this. Focus and effort. And we control both.” 

~Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk them up to being “gifted” or “naturally talented.” Yet HE would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).