Saturday September 18, 2021

Alia is staying strong as she works through her Power Snatches!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join.

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WOD

“ALL STAR SPECIAL”

For Time
3 Rounds:
12 Thrusters (95/65)
12 Pull-Ups

800 Meter Run

3 Rounds:
9 Thrusters (115/85)
9 Chest to Bar Pull-Ups

800 Meter Run

3 Rounds:
6 Thrusters (135/95)
6 Bar Muscle-Ups

800 Meter Run

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DAILY MINDSET

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Friday September 17, 2021

Girl Power!

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WOD

“THE FLIP SIDE”
For Time:
3 Rounds :
21 Kipping Handstand Push-Ups
12 Power Snatches (95/65)

Directly Into…

3 Rounds:
21 Bar-Facing Burpees 🙂
12 Power Snatches (95/65)

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DAILY MINDSET

“There will never be better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Thursday September 16, 2021

Laura is showing her American spirit as she works through the Rope Climbs of Wednesdays WOD!

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WOD

”WHEELIE GOOD FRIENDS”

For Calories:
In 20 Minutes accumulate Max Calories on the Bike:
Minute 1: Partner 1
Minute 2: Partner 2

Score = Total Calories Accumulated

Wednesday September 15, 2021

Emily and Julie are crushing the Dumbbell work during Mondays WOD!

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WOD

“HANGING BY A MOMENT”

5 Rounds For Time:
60 Double-Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs

[Rest 1 minute between each round]

Sub for Rope Climbs: 2 Ring Rotations + 1 Pull x 3 = 1 Rope Climb VIDEO

Score: Total time to complete the workout, minus rest.

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DAILY MINDSET

“You can easily judge the character of a person by how they treat those who can do nothing for them.”

~Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

Tuesday September 14, 2021

Andrew is maintaining great form throughout his Front Squats!

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WOD

”BALL DON’T LIE”

Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (20/14)

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DAILY MINDSET

“Do not fear failure. But be terrified of regret.”

~Ashley Soughtley Spaulding

The reality of life is that we will hear more “no’s” than “yes’s”.

And we will fail.

A lot.

But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.

We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Monday September 13, 2021

James decided not to use his fitness outside the Box!

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WOD

Sunday September 12, 2021

The 6:00pm WOD feeling the burn during Tuesdays sprint WOD!

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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

“BOULDER SHOULDERS”

AMRAP 12:
30m Handstand Walk
90 Double Unders

Score = Total Rounds + Meters & Double Unders in 12:00

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DAILY MINDSET

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.”

~James Clear

We won’t be fooled by how easy it can look for some.
As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.

Our greatest achievements in life will not happen by accident, but through disciplined effort.
Sometimes we’ll need action.
Sometimes we’ll need patience.
Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.
But everything we do – every rep – has a reason behind it.
We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Saturday September 11, 2021

Friday September 10, 2021

MK is still making gains after all these years!

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WOD

Thursday September 9, 2021

Todd has been so consistent with his workouts lately and it is really starting to pay off!

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WOD

PART 1: FRONT SQUAT
5-5-5-3-3-3-1-1-1
Score = log loads across all 9 sets

PART 2:” FASTBALL”

1 Round For Time:
400m Run
40 Wall Balls (20/14)
400m Run

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DAILY MINDSET

“No one was ever wise by chance.”

~Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.