4th of July - Hero WOD - 9AM Obstacles or Opportunities. What is the nature of the World? It all depends on how you CHOOSE to see it. How do you choose to see the world? As full or Obstacles or Opportunities? It's going to be HOT again for a number of days...shocker, it's Summer. Is the heat an obstacle or an opportunity? It's whichever you choose it to be. An obstacle is something in your way. It's hot so it's going to be hard to breath, slow to move, painful to workou
Intensity drives results. Give it your all today, everyday. Yes, in the gym of course. But also, everywhere else. Imagine what would happen if you gave 100% to everything today. Perfect nutrition, focused effort on the warm up, meaningful communication with your loved ones, laser like focus on your work., an honest appreciation for the good things you have. How perfect could your day be? Intensity is a mindset, it's giving your everything to the tasks at hand - be they
Awesome effort by everyone yesterday! KB Warm Up 30 KBS 2R: 5 Presses + 50; OH Walk Each Side 30 Goblet Squats 30 Single Arm Swings 20 Around the Worlds 20 Halos 10 Windmills WOD 10->1 KB Swings (1.5/1p) Wall Balls - Rest 4 Min - 1->10 Goblet Squats KB Sit Ups
Made it to the end of another awesome week! Dig hard today and crush it. Barbell Warm Up (Empty Bar) 20 Shoulder Presses 20 Muscle Snatches 20 OHS 20 Curls 20 BB Rows 20 Good Mornings 10 Front Rack Stretches 20 Thrusters WOD - Adapted from CFNE 3 Rounds - 1 Min Stations Thrusters (75/55) Power Cleans (75/55) Box Jumps (20) Pull Ups Row (Cals) - Rest 1 Min -
In the winter, it's too cold. In the summer it's too hot. Some days it's too sunny and others it's too cloudy. Too windy, not windy enough. Rain. You control your life. You control every single aspect of it. How you react to something is all on you. It's your choice. We've all got a lot of stress in our lives as it is... you shouldn't add the weather, which you can't control, to the list. Be in the moment. Be thankful that you have the ability to live in that moment.
Welcome to a brand new week! It's gonna stay HOT, so keep hydrated! Big Changes to the small side of the gym this week! Barbell Warm Up (Empty Bar) 20 Shoulder Presses 20 Muscle Snatches 20 OHS 20 Curls 20 BB Rows 20 Good Mornings 10 Front Rack Stretches 20 Thrusters 1RM Back Squat WOD 4 AMRAP 4 Squat Snatches (95/65) 2 Wall Climbs - Rest 2 Min - 8 Thrusters (95/65) 8 Pull Ups - Rest 2 Min - 6 Hang Power Snatch (95/65) 12 Push Ups