Strict Press Build to heavy single "Miracle-Gro" 5 Rounds: 200 Meter Run 12/9 Calorie Assault Bike 9 Strict Presses (95/65) #WOD #miraclego #run #calassaultbike #strictpress

"Double Dare" On the 4:00 x 5 Rounds: 25/20 Calorie Assault Bike 50 Double Unders 5 Deadlifts *Build in Deadlift Weight* #WOD #doubledare #calassaultbike #assaultbike #doubleunders #deadlifts

Overhead Squat Build to heavy single "Hot Mess" 2 Rounds: 25 Overhead Squats (115/85) 35/25 Calorie Assault Bike #WOD #overheadsquat #hotmess #calassaultbike

"Big Bird" AMRAP 18: 20 Dumbbell Snatches (50/35) 20/15 Calorie Assault Bike 20 Dumbbell Box Step-Ups (24"/20") 20 Pull-ups # DAILY MINDSET **“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan Proverb** Often the difference between those who make it, and those who don’t. If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity

"Cement Truck" Every 5 Minutes x 5 Rounds: 400 Meter Run 12/9 Calorie Assault Bike 15 Toes to Bar # DAILY MINDSET **“Patience is not the virtue. Discipline is.”** Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward. Discipline to our commitments, regardless of how seemingly large or small. Discipline to our values, from our best to worst momen

"Runaway Train" Teams of 3 3 Rounds (30 Minute Cap): 400 Meter Team Run 70/50 Calorie Assault Bike Directly Into... 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135) # DAILY MINDSET **“The single biggest problem in communication is the illusion that it has already taken place”. - George Bernard Shaw** Have you ever believed that someone fully understood what you said,

"Hangnail" AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165) # DAILY MINDSET **“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci** Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, wit

"Blockbuster" AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of "The Chief" (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault Bike Max Rounds of "The Chief" (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Max Rounds of "The Chief" (175/125) 1 Round of "The Chief": 3 Power Cleans 6 Push-ups 9 Air Squats Notes: **“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”** I

"Ninja Turtle" Every 4 Minutes x 5 Rounds: 3 Chest to Bar Pull-ups 6 Toes to Bar 9 Deadlifts (225/155) 12/9 Calorie Assault Bike Notes: **“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” - Andrew Swilinski** The logical side of us can be a double-edged sword. It puts “can I do this” in a higher role of importance than “should I do this.” Although appearing to be minor details, we can soon see the larger implications. Whe

"Double Header" Buy-In: 35/25 Calorie Assault Bike 50-40-30-20-10: Double Unders AbMat Sit-ups Cash-Out: 35/25 Calorie Assault Bike Notes: “Nothing great was ever achieved without enthusiasm.” - Ralph Waldo Emerson There is a difference between one who is “there”, and one who is “being there”. Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their