WOD BLOG

DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

Tues, 09/24/2019

Fri, 09/06/2019

Fri, 09/06/2019

"Toon Squad" Teams of 3 3 Rounds: 4 Minute Bike Calories 3 Minute Wallballs (20/14) 2 Minute Burpees # DAILY MINDSET **“It’s not the stress that kills us. It’s the reaction to it” - Hans Selye** Frame of reference is everything. The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective. To see an obstacle, as simply part of the way. To see that

Mon, 09/02/2019

Mon, 09/02/2019

HAPPY LABOR DAY! *We have 1 class today at 9am* "Dive Bar" For Time: 800 Meter Run 50 Barbell Thrusters (45/35) 800 Meter Run 50 Burpees 800 Meter Run 50 Barbell Thrusters (45/35) # DAILY MINDSET **“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” - Anne Frank** Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the wor

Sat, 07/27/2019

Sat, 07/27/2019

"Heartburn" For Time: 1 Mile Run 10 Rounds of "Bergeron Beep Test" (75/55) 1 Round of "Bergeron Beep Test”: 7 Thrusters 7 Pull-ups 7 Burpees Notes: “As for me, all I know is that I know nothing.” - Socrates A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement. Let’s draw two themes from this:

Sat, 07/13/2019

Sat, 07/13/2019

"Mind Eraser" AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run Notes: “True happiness is to enjoy the present, without anxious dependence of the future” – Seneca How often do we rush to finish line? Immediately turning to the next, only to rush once again? The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until... it has become the past. All of this can sound mindlessly simple – an

Thurs, 07/04/2019

Thurs, 07/04/2019

*Today's class starts at 9am! All other classes have been cancelled. Regular class schedule tomorrow (07/05)* "Glen" For Time: 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Notes: Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and

Tues, 06/11/2019

Tues, 06/11/2019

“The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20) Notes: "The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it. In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us. Don’t wait to be ch

Fri, 06/07/2019

Fri, 06/07/2019

"Deck of Cards" For Time: 52 Cards ♥️Hearts: Kettlebell Swings (53/35) ♠️Spades: Burpees ♣️Clubs: AbMat Sit-Ups ♦️Diamonds: Goblet Squats (53/35) 🂡🂱🃁🃑 Aces: 200 Meter Run Notes: “What you resist, persists”. What would you think about if I told you to *not* think of a pink giraffe? The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Inst

Fri, 05/31/2019

Fri, 05/31/2019

Weighted Strict Pull-Ups Build to heavy set of 3 "Death Race" 5 Rounds: 15/10 Calorie Assault Bike 10 Burpees Notes: "Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” - Vivian Greene It is very common for us to await the “right time”. The right time to start. The right time to change jobs. The right time to have that uncomfortable conversation. We’ve all been here. Awaiting the perfect moment. We hesitate, because we thi

Tues, 05/07/2019

Tues, 05/07/2019

"Lead Foot" AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups Rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar Rest 4 minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups Notes: “To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” - Reba McEntire As we start our day, let’s think about these three. Wishbone - Nothing is too great, or out of reach. Faith and doubt are both self-fulling

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