Push Jerk Build to heavy set of 3 "Bel-Air" AMRAP 15: 40 Double Unders 20 Dumbbell Hang Clean & Jerks (50/35) 40 Double Unders 20/15 Calorie Row Notes: “There will never be a 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 a

“Hot Air” On the 5:00 x 5: 30 Air Squats 20/15 Calorie Row 7 Power Snatches (115/85) Notes: “Your obsessions become your possessions.” - Ed Mylett The word “obsessed” gets a bad rap. And there’s indeed some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is "hours put in". That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that

“Fight Gone Bad” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20") 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest Notes: “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 b

“Undercover” 3 Rounds: 15 Power Cleans (115/80) 20 Push-ups 2 Rounds: 27/21 Calorie Row 75 Double Unders 1 Round: 35/25 Calorie Assault Bike Notes: “Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find o

"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

"Spaceship" AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict "Cindy" Notes: “Adversity causes some to break. For others, it breaks records.” Adversity can really, 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’

Overhead Squat Build to heavy set of 3 “Denim” AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80) Notes: “If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover “Pretty good” is decent. “Pretty good” is average. “Pretty good” checks the box. “Pretty good”… is the enemy of excellent. #WOD #overheadsquat #denim #ampra #doubleunders #calrow #overheadsquats

TOMORROW: 19.6 & Potluck *1 Class at 10am Come ready to workout and have fun! “Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower Notes: Science has measured humans to have 20,000 genes. Some onions have 40,000. The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life. Another “gene” controls that. It’s call

“Tri Spring Intervals” 5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds. Notes: “I’ll either find a way, or I’ll make one.” – Hannibal Said by a man who got elephants to climb a mountain. Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition

“Doce” AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20) Notes: “We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle One of the most challenging things we can do, is to reflect. To reflect,