For Time [30 Minute Cap]:
300 Double-Unders
2 Mile Run
100 Toes to Bar

Partition However You’d Like

*Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.

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DAILY MINDSET

“Stay committed to your decisions, but stay flexible to your approach.”

~Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

5 sets on the 2:00:
5 – 4 – 3 – 2 – 1
Power Snatch

AMRAP20:
100 Meter Bike
15 Double Dumbbell Floor Press (35/20)
12 Double Dumbbell Alternating Plank Rows (35/20)
9 Double Dumbbell Burpee Deadlifts (35/20)

*Score = Rounds + Reps

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DAILY MINDSET

“I would rather die of passion than boredom.”

~Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path.

It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.

But… do we really?
Think back to a moment of uncertainty. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.

Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.

[On the 0:00]
3 Rounds:
200 Meter Run
25 Wallballs (20/14)

[On the 9:00]
3 Rounds:
200 Meter Run
20 Pull-Ups

[On the 18:00]
3 Rounds:
200 Meter Run
15 Burpees 🙂

[Time Cap = 27:00]

*Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
*If Capped: Put 9:00 As Score For That Round*

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Bench Press:
10-5-3-1-1-1-3-5-10

*Score = Total Load

5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings (53/35)
Max Wall Walks

Rest 4 Minutes Between

* Score Is Total Reps for All 5 Rounds (1 Rep = 1 Wall Walk)

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DAILY MINDSET

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

Build to Heavy Set of 3 Push Press

5 Rounds For Time:
12 Toes to Bar
150′ Farmers Carry (50’s/35’s)
21/15 Calorie Assault Bike

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DAILY MINDSET

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

AMRAP 26:
900 meter Row
26 Single Dumbbell Alternating Power Snatches (50/35)
26 Burpees Over Dumbbell

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DAILY MINDSET

“Don’t look for the third thing.”

~Marcus Aurelius

Marcus Aurelius breaks down a good deed into two positive results:

You did good, and,

You helped another.

The first positive result is that you did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped another. Whether big or small, you’ve benefitted another human being today.

There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.

When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.