NEW CAUSE – W.O.D. Monday 6/3/19


NEW CAUSE – W.O.D. Monday 6/3/19


This June, we are mixing it up from causes for people or animals in need and are excited to partner with Plant with Purpose to help plant trees and slow deforestation!

Every 10 check-ins this month will help plant a tree. The hashtag this month is #PlantATree.

Plant With Purpose has planted over 28 million trees around the world and plays an important role in halting deforestation – one of the world’s most urgent, ongoing threats. This is why Plant With Purpose focuses on tree planting and reforestation. Trees filter water, protect and build soil, and regulate climates. To address the root causes behind deforestation, Plant With Purpose helps farmers gain sustainable agriculture knowledge. As farmers increase their income, the practice of cutting trees loses its appeal. Plant With Purpose families have cut poverty into a third of what it once was.

If you want to learn more about Plant with Purpose you can check them out at

Thanks for checking in this month to help slow deforestation through sustainable agriculture!



“Worry is a misuse of imagination” – Dan Zadra

Our imaginations are powerful forces. As kids, we use our imaginations to go all sorts of places, and do many different things.
When our imagination turns to focus on poor outcomes, or less favorable things however, it brings concern – it brings worry. It is a misuse of our imagination that can being great stress and pain, without anything actually happening. It’s a true “human” error, which we can all admit to.

Where we do want to spend our time, is preparation. But preparation and worry can have a close relationship, where there are implications.

When the US Navy SEALs flew a helicopter into a compound on the mission that ultimately led to the successful elimination of Osama Bin Laden, catastrophe occurred. One of the helicopters crashed on landing, and was rendered unusable. Without hesitation, the SEALs adapted to the situation, and planned for a seamless extract on other helicopters. They had prepared for this actuality. What they did not do however, is spend any additional thought worrying that it may happen.

It’s wise to look at all possible outcomes, and weigh probabilities at each. It’s good to plan. But never good, to worry.

*If snatches and overhead squats are an issue or discouraging to you, that is no reason to miss the workout! How will you ever get better at them unless you are here! This is the place to be! Great coaches to help you, an encouraging community all running their own fitness journeys and then programming that will deliver results if you just stick with it and trust the process! Get in here and notice how your hard work will pay off! -Macy Mitchell (owner)

Conditioning WOD – 25 min cap

For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (135/95)
200 Meter Run
15 Overhead Squats (135/95)
200 Meter Run
9 Hang Power Snatches (155/105)
200 Meter Run
9 Overhead Squats (155/105)
200 Meter Run


  • Barbell movements broken up with running
  • The descending rep scheme and “recovery” runs enables athletes to hold on for bigger barbell sets


  • Starting the workout, choose a weight you could complete 21+ hang power snatches and overhead squats unbroken when fresh
  • Within the workout, looking to complete the barbell in no more than 3 sets
  • Ok to use multiple weights if one movement is much more challenging than the other


  • If Unable to Run due to injury or rain:
    600m Bike is the first option. if the bikes are full at any given time then move to a 250m rower or wait for a bike

We’ll work through 4 movements on the PVC pipe and then the barbell to get us ready to support some weight overhead in the snatches and overhead squats. Each has their own goal, which is highlighted below. Each movement builds upon the last one. We’ll go below parallel in practice on the last two movements even though we have power snatches within the workout. This will help emphasize getting under the weight quickly.

Movement Prep
5 PVC Snatch Push Press (Fast Hands Overhead)
5 PVC Pausing Overhead Squats (Solid Bottom Position)
5 PVC Heaving Snatch Balance (Fast Hands to Bottom Position)
5 PVC No Dip Snatch Drop (Fast Hands and Feet to Bottom Position)

3 Snatch Push Press
3 Pausing Overhead Squats
3 Heaving Snatch Balance
3 No Dip Snatch Drop

3 Hang Power Snatches
3 Overhead Squats

*Build to Lighter Weight *


  • Push for larger sets on the bar and use the runs to recover
  • Runs matter much less at the beginning, matter a little more towards the end


  • Shoot for 1-3 sets, depending on the athlete
  • Set of 21: 21, 12-9, 7-7-7
  • Set of 15: 15, 8-7, 5-5-5
  • Set of 9: 9, 5-4, 3-3-3