WOD

DAILY MINDSET “If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo From a man who is recognized as one of the greatest artists of all time. There’s the intoxicating myth in our society that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success. It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off. When we recognize through his very own admission that his success was found through his unyielding desire to work through adversity after adversity… we too, can see our potential in whatever we choose to pursue. Greatness is not by chance. It is by choice. We just need to work for it. Skill/Conditioning WOD 3 Rounds for time of… 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) 70/50 Calorie Ski Erg 3 Rounds: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) RX Dumbbell weight 50/35 GENERAL The priority workout is more on control and quality of movement than on speed Athletes will complete all 3 rounds of the 4 movements before moving onto the... Read More

A few ladies from our Competitors’ class having a little too much fun🤪 What’s great though, is that although physically strong, their spirits and personalities are encouraging and humble. Come try our Competitor’s class Wednesday and Fridays at 7am, practice more technical movements, get a little more in depth coaching, and be around some great people! #Fitness4Everyone #CompCrew #GirlsWhoLift DAILY MINDSET “I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption We’ve thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”. A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”. Adversity will change us, but how it changes is us the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter? Danger, Opportunity, Choice. Strength – 16 minutes Build to a Heavy Complex: 1 Hang Squat Snatch 2 Power Snatches 3 Overhead Squats Benchmark Conditioning WOD – 15 minutes 21-15-9 reps of… Squat Snatch (95/65) *500m Row after each set GENERAL This workout should take under 15 minutes to complete Before completing the squat snatches in the workout, we’ll build to a Heavy snatch complex For athletes with no goals of competing in the sport of CrossFit, Power Snatches Maybe less risky or complete a power snatch with an overhead... Read More

DAILY MINDSET “People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink Our greatest strength as humans: Malleability. Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it. Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all. However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored. We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take the shape of whatever we seek to be. Strength – 15 minutes Build to Heavy Complex from the rack: 1 Pausing Back Squat (3 Seconds) 1 Back Squat Athletes will have 15 minutes to build to their heavy complex of 2 back squats, 1 pausing and 1 regular More important than weight lifted is sticking to the 3 second pause on the first rep Athletes can use their buddy sharing the bar to count out loud for them Conditioning WOD – 15 min cap 3 Rounds For Time of… 30 Slamballs (30/20) 20/14 Calorie Bike 10 Single KB Box Step-ups (Each Side R/L=1) Kettlebell: 70/55 Box: 24/20 GENERAL We’ll give 15 minutes for... Read More

DAILY MINDSET “Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius It isn’t what we say that defines us, but instead what we do. In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is “right” and what is ”wrong”. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it. Team Conditioning – 30 minute cap Teams of 2 complete… 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over Dumbbell 12 Shuttle Runs (cones 30 ft apart) *Switch After Fully Completed Rounds (6 rds Each) GENERAL One athlete works at a time in this fast paced partner workout The athlete working will complete all 36 repetitions before switching off to their partner Each partner will complete 6 rounds each, for a total of 12 The score is the time it takes to complete all 12 rounds We’ll cap today’s workout at 30 minutes LATERAL DUMBBELL BURPEES There is no need to stand to full extension on these lateral dumbbell burpees The feet do need to pass over the bell, not behind them, for the rep to count SHUTTLE RUNS Set cones 30 ft apart for the shuttle runs Every time one point of the body makes contact behind the cone, count 1 rep... Read More

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities. The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 push jerks represent the 11th month, 11th day and 11th hour while the 19 box overs and 18 pull ups represent the year 1918, Armistice Day. Strength – 15 minutes Work up to a heavy clean and jerk for the day. Hero WOD- Armistice Day As many rounds + reps as possible in 11 minutes of… 11 Power Cleans (135/95 lb) 11 Push Jerks 19 Box overs 24/20 18 Pull-Ups *Scale Pullups 1:1 with jumping pullups, banded pullups or ring rows

Teams of 3, alternating rounds. As many rounds and reps as possible in 30 minutes of… 200 Meter Med ball run 30/20 7 Burpees 7 Deadlifts (205/145) *Next Athlete Begins Round When Runner Returns

Harvest Party specifics for this Saturday at our house (Owners-Macy and Jen Mitchell)! 💥Its supposed to be beautiful weather! 62 high and 45 low!💥We’ve decided to start at 4 PM this Saturday night the 9th…thanks to daylight savings time, so the kids can paint pumpkins, take a hayride, and anyone that wants to play games like bean bag toss, or spike ball or just throw the football around can do it without being hit in the face🥴💥 Pulled pork and smoked chicken will be provided from Headys BBQ in Republic. Feel free to bring some hotdogs for you or the kids if you want in case we run out of meat but hopefully there is enough! I’ve got enough for 100 peeps or more. We have skewers to put over the fire if needed. Bring your own drink also! I’ll grab some water bottles in case you forget 😉💥 Please bring a side dish of some kind to share! If you like, comment on the family page post what you could bring so we don’t have too much of one thing.💥 We will plan on eating about 5pm and on. Meat gets there at 430. This will be completely informal and just a fun time. More about just hanging out with friends.💥 April Wilkie‘s daughter, Parker, as well as my younger brother will be playing some guitar and singing some giving us a little live music 🙂💥 We will have a hot chocolate stand and also Smore table that we will take care of.💥Parking will start closer... Read More

DAILY MINDSET “Life is change. Growth is optional. Choose wisely.” Change is not good, nor bad. It is life. Change is a constant in our lives, despite that statement being somewhat of a paradox. It’s part of our universe, and it’s shared from the most successful, to the struggling. What does separate the successful to the struggling however, is the perception to the change. How we interpret the events, and how we take the experience, for the better. We can choose to walk away from everything better, regardless of how seemingly detrimental the event is at the time. We just have to look for it. We choose to grow. “Goat Day” On the Minute x 20: Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats”... Read More