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20
May

W.O.D. and Endurance Tuesday 5/21/19

DAILY MINDSET “Don’t bunt. Aim out of the ballpark.” – David Oglivy One of the most dangerous things we can do in life: to dream too small. Dream big. Allow ourselves to dream at that level. To dream for the fences. To believe, that we have everything we need to make it happen – we just need to start. Because it’s the truth. We have just as much as the last great had when they started, and just as much the next in line. What will be different, is what we do with it. Believe that you are worthy to have this dream. That’s where it starts. What stops dreamers from dreaming big is this: fear. We believe that it’s too big of a goal – that we don’t have what it takes. That it’s out of reach. Too much. That in and of itself, is death of the dream. It’s a self-fulfilling prophecy from that specific point forward, as we can’t accomplish what we can’t believe. Yet we can change all of that, if we so only choose. If we choose to believe that we are worthy to dream big. To believe that we CAN learn the skills. To believe that we CAN build the capacities. To believe that our actions, our relentless work, CAN make a difference, pushing us towards that dream. If we don’t believe it will make a difference, it’s all a moot point. It doesn’t start with the dream, it starts with belief. The belief...
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19
May

W.O.D. Monday 5/20/19

DAILY MINDSET “When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” – Henry Ford We will all face times where it feels like everything is going wrong. As if the world is coming after us. In those times, we can go one of two ways. We can either allow the emotions to arise – frustration, panic, bitterness – or, we can remind ourselves of something. That this moment of adversity, gives us lift. It is how the plane rises. That this feeling, this challenge, is our catalyst towards reaching new heights. We are pushing into uncharted territory, new ground for us, which is precisely why It’s so uncomfortable. To find excellence, we seek the hard road. We head directly into the wind. We embrace it. We fully recognize, that adversity is the very thing that lifts us towards greatness. *Reminder that there will no yoga until beginning of June, as our instructor is taking a vacation and small break Strength – 15 minutes Find a heavy hang power clean and push jerk (no split jerks) ___________________________________________________________________ Conditioning WOD – 16 minutes 8 Rounds for total reps/cals: 40 Seconds of Alt. DB Hang Clean and Jerk 50/35 R/L=2 20 Seconds Rest 40 Seconds Bike Calories 20 Seconds Rest Score is lowest rep/cal total of all 8 rounds (stay tough!) GENERAL Double tabata format today Keep a running rep count for each round (clean & jerks + calories) Score is the...
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17
May

W.O.D. Saturday 5/18/19

DAILY MINDSET “When doing your risk analysis, how to you measure the risk of doing nothing?” We wait for perfect. This is a pitfall we’ve all found ourselves in. Awaiting the right moment. The right conditions. The right financial situation. The right job, schedule, physical or emotional setting. There’s a term that you made have heard before – “Paralysis through analysis.” The greatest risk we take in life, is never taking the risk to begin with. Never starting. Never taking the leap, purely due to the fear of failure. The fear that we would fail. The fear that it wouldn’t work out. That we would be embarrassed, disappointed, let down… to ourselves or others. But as we think through those things – what is the bigger risk? Those fears? Or never trying? Jump, and build our wings on the way down. We just, have, to jump. Conditioning WOD – 35 minutes For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run GENERAL Longer twist on the CrossFit Benchmark workout “Annie” Looking for a workout no longer than 30 minutes (10 minutes at each movement) DOUBLE UNDERS 300 reps total Should be something you can string together larger sets Time suggestions per rep round: 100 – 2:30 80 – 2:00 60 – 1:30 40 – 1:00 20 – :30...
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16
May

W.O.D. Friday 5/17/19

DAILY MINDSET “Mistakes are proof that you’re trying.” It’s easy to forget that mistakes can be the best possible thing to happen to us. We don’t necessarily learn from wins, victories, or perfect plays. We may draw that a certain plan “works”, but, it’s very hard to improve on that. When we make a mistake, we don’t lose. We learn. One of the most powerful things we can do is to write down our mistakes. The physical act of keeping a log of our mistakes can prove to be an invaluable resource – if we take the next step. Next to the mistake, write down the solution we are applying today to ensure that we are better prepared for the next. And lastly, be proud that you made the mistake. We didn’t lose. We learned. Conditioning WOD – 30 min cap 4 Rounds for time of… 400m run 15 Box Overs 24/20 3 Rope Climbs (to white tape – 15′) GENERAL Looking for a longer pacing workout here Somewhere between 18-25 minutes RUN If unable to run, complete one of the following: 500 Meter Row 1200m Bike BOX OVERS No need to stand to full extension on box overs ROPE CLIMBS (to white tape 15′) Looking for a variation that allows athletes to complete these in 90 seconds (30sec per climb) RUN Toes Down Here’s a quick test. Try hopping in place on the middle of the foot or the heels for a few seconds. Now try hopping in place...
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15
May

Benchmark lift/W.O.D., Endurance, and GOAT Thursday 5/16/19

CFR Apparel Deadline in 2 days! Grab the binder on the front desk, check out some samples and pre-order what you want! Remember for shirts we have tank tops, muscle tanks, unisex and women’ t shirt options. For pants we have capri yoga pants, and full yoga pants. For shorts we have men’s and women’s workout shorts, running shorts, and spandex shorts! DAILY MINDSET “As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind that I would still be in prison.” Nelson Mandela Nelson Mandela was sentenced to 27 years in prison. He had no bed. He was routinely put in solitary confinement, with no end in sight. He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead urinated on by the prison guards for their humor. What he went through is something no human being should ever have to endure. Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited another jailor to dinner with his wife. When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did...
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14
May

W.O.D. Wednesday 5/15/19

DAILY MINDSET “Trade your expectation for appreciation, and the world changes around you” – Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. However, there is much to be said about taking a pause to our day, to our routine. To appreciate the fortune in our lives. The absolute abundance we are so lucky to have. In a world where comforts are the “norm”, we have to actively remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. Despite being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. Conditioning WOD – 20 min cap For time… 21-15-9 reps of… Front Squats (135/95) KB Swings (70/55 400m run GENERAL The descending rep scheme today is designed to encourage athletes to hold on to larger sets of squats and swings at moderate weights Looking for a 10-15 minute workout WEIGHTED MOVEMENTS...
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13
May

Benchmark W.O.D. “Lead Foot” and Endurance Tuesday – 5/14/19

DAILY MINDSET “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 prophecies. Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better. Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride. Benchmark W.O.D. – 24 minutes (if 2 heats) *Anytime you see a workout with the words “benchmark” next to it, make sure to post your score, as you’ll see these workouts again and be able to compare your fitness over time. Coaches- consider rolling rowers to main floor for quick transitions to burpees and rig work As many rounds + reps in 4 minutes of… 27/21 Calorie Row
 27 Burpees
 27 Chest to Bar Pull-ups 
Rest 4 minutes As many rounds + reps in 4 minutes of… 
21/15 Calorie Row 
21 Burpees 
21 Toes to Bar 
Rest 4 minutes As many rounds + reps in 4 minutes of… 15/9 Calorie Row
 15 Burpees
 15 Pull-ups GENERAL *Benchmark workout of high intensity body weight intervals Looking to increase our rounds and reps with each AMRAP, as the...
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12
May

APPAREL PREORDER SIGNUP DEADLINE COMING! – W.O.D. Monday 5/13/19

Apparel signup is winding down this week. Before the end of the week, make sure to complete the preorder signup in the binder at the front desk for what you want! (Shirts, Shorts, pants) These items WILL NOT be stocked! Get them while you can! DAILY MINDSET “The Marshmallow Experiment” The experiment began by bringing in children into a room, one by one, and sitting them down in a chair with a single marshmallow in front of them. Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then he would be rewarded with a second marshmallow. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later. Some of the children ate it right away. Some of the children squirmed around for a bit looking at it, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back. The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately struggled. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live highly successful individuals. What the experiment shows us, is that the...
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