WOD

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20
Sep

W.O.D. Monday 9/21/20

*Hey athletes! The coaches will aim to wrap up class about 3-5 minutes before the end of the hour to give you time to clean up and wipe down your equipment! Let’s stay vigilant in keeping our gym clean for each other! Thank you! – Macy Mitchell (owner) DAILY MINDSET“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” -Scott Adams How does an echo start? With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore. It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today? Strength-12 minutes Build to a Heavy Complex:1 Pausing Front Squat (2 Seconds)1 Front Squat FRONT SQUAT COMPLEX Today’s strength portion is relatively short, lasting about 12 minutes The goal is to complete right around 6 sets (1 Set Every 2 Minutes) Look to gradually build up in weight with every set The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time Make sure to stick to the 2 second active pause on the first rep of each set Conditioning WOD -22 min cap 10 Rounds For Time:15 Wallballs (20/14)15/12 Calorie Machine WORKOUT BRIEF [0:00...
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18
Sep

FREE W.O.D. 8/9/10am Saturday 9/19/20

DAILY MINDSET“Seek not good from without; seek it within yourselves, or you will never find it.” -Epictetus When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses. A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options. When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path. Responsibility is a weapon. And it only comes from within. DESCRIPTION This longer chipper workout will train cardio, odd-object weightlifting, and higher skilled gymnastics movements We expect this piece to take between 20-30 minutes to complete With it being a longer workout, we’ll focus our teaching points on the two more complicated movements, the chest to bar pull-ups and dumbbell hang clean and jerks SINGLE ARM DUMBBELL HANG CLEAN AND JERKS For the single arm hang clean and jerk, you will: Swing the bell between the legs...
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17
Sep

W.O.D. Friday 9/18/20

DAILY MINDSET“Well done is better than well said.” -Benjamin Franklin Talk is cheap. Anyone can talk. Only the few, choose to do. There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better. Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words. Conditioning WOD For time… 3 Rounds:9 Box Overs (24″/20″)6 Double Dumbbell Front Squats (50’s/35’s)3 Deadlifts 315/225 400m Med Ball Run 30/20 3 Rounds:9 Box Overs (24″/20″)6 Double Dumbbell Front Squats (50’s/35’s)3 Deadlifts 315/225 400m Med Ball Run 30/20 3 Rounds:9 Box Overs (24″/20″)6 Double Dumbbell Front Squats (50’s/35’s)3 Deadlifts 315/225 *Scale 400m Med Ball run with 40/30 Cal Bike, 40/30 Cal Ski Erg, or 50/40 Cal Row GENERAL WARM-UP [5:00-12:00]200m Jog into a 1 Minute Easy Machine 30 Seconds EachActive Spidermans VideoSquat to Stands VideoMountain Climbers VideoAir SquatsFrog Hops VideoBox Step-upsSlow Burpees MOBILITY [12:00-15:00]Dumbbell Ankle Stretch: 45 Seconds (Each Side)Video Dumbbell Squat Hold: 1 MinuteVideo TEACHING + SPECIFIC WARMUP [15:00 – 25:00]DOUBLE DUMBBELL FRONT SQUATSUpper Back StrengthAll of the movements in today’s workout require a great deal of upper back strength to maintain a neutral torso position. A common fault across the board can be rounding forward with the upper back. We’ll work some drills to help bring focus to maintaining a rigid back position. The drill here is going to be prone extension holds from the floor....
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16
Sep

W.O.D. and Endurance Thursday 9/17/20

DAILY MINDSET“The only person you are destined to become is the person you decide to be.” -Ralph Waldo Emerson Fate puts opportunity in front of us.Destiny is the result of what we choose to do with it. In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us. Don’t wait to be chosen… instead choose. Decisions = Destiny. Weighted Pullup Build to a Heavy Set of 3 WEIGHTED STRICT GYMNASTICS We’ll have 15 minutes to build to a “heavy” set of 3 on each movement Heavy is relative for every athlete For some, this could mean adding an external weight For others, this could mean using a lighter band than they typically do On all sets, let’s ensure good technique and full range of motion Spend about 6-7 minutes on each movement With this being for strength, don’t rush into the next set, use the rest Weighted Strict Ring Dip Build to a Heavy Set of 3 Strict/Conditioning WOD – 9 minutes As many reps as possible in 9 minutes of…3 Strict Ring Dips3 Strict Pull-ups30 Double Unders6 Strict Ring Dips6 Strict Pull-ups30 Double Unders…[Climb By 3 Reps Each Round] WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION Today’s workout will center around strict upper body gymnastics movements Before completing the string ring dips and strict pull-ups in the metcon, we’ll build to heavy sets of 3 on both...
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15
Sep

Weightlifting Wednesday 9/16/20

DAILY MINDSET“Discipline is choosing between what you want now, and what you want most.” -Abraham Lincoln The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise. What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision. This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success. What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one. Strength/Conditioning – 30 min cap *A weightlifting complex like this will tax your cardiovascular system as well as help develop strength. This is a day you should be here. Your barbell movement will get better, and also develop another level of mental fortitude. 6 Sets For Load:3-Position Squat CleanPush Press3-Position Squat CleanPush Jerk3-Position Squat CleanSplit Jerk *This should be so challenging that you need to take 3-5 minutes between sets to gather yourself, increasing in weight as you go. If you are new and need to work heavily on mobility or form, then consider doing...
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14
Sep

W.O.D. and Endurance Tuesday 9/15/20

***Today the endurance and daily workout will be the same DAILY MINDSET“Culture eats strategy for breakfast.” -Peter Drucker In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything. The same mindset is true for us as athletes. We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart. Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place. Conditioning WOD – 35 min cap For Time:600 Meter Single Arm Farmer’s Carry 70/5550/35 Cal Machine40 Toes to Bar30 Wall Balls 30/2020 KB Swings 70/55100 Double Unders DOUBLE UNDERS If you have 75+ double unders unbroken when fresh, complete this station as written If you’re not there yet, reduce the reps or see how many you can complete in 3 minutes See “modifications” for a full list of options TOES TO BAR If you have 20+ unbroken toes to bar when fresh, complete this station as written If you’re not there yet, reduce reps or choose a variation from “modifications” This is ideally a number...
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14
Sep

W.O.D. Monday 9/14/20

DAILY MINDSET“It’s not how much we give, but how much love we put into giving.” -Mother Theresa Imagine we’re moving. And we have two friends, who both extend an offer to help. The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning. Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help? We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.” Money has relative value. But time is an absolute. If we want to make a “perishable donation”, give money. If we want to make an everlasting impact, give time. Conditioning WOD – 21 minutes As many reps as possible in 3 minutes of…15/12 Calorie Machine15 Lateral Barbell BurpeesMax Power Snatches in time remaining (75/55) Rest 3 Minutes AMRAP 3:12/9 Calorie Machine12 Lateral Barbell BurpeesMax Power Snatches in time remaining (95/65) Rest 3 Minutes AMRAP 3:9/6 Calorie Machine9 Lateral Barbell BurpeesMax Power Snatches in time remaining (135/95) Rest 3 Minutes AMRAP 3:6/4 Calorie Machine6 Lateral Barbell BurpeesMax Power Snatches in time remaining (155/105) WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION...
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11
Sep

FREE W.O.D. 8/9/10am Saturday 9/12/20

DAILY MINDSET“Your mind is not your shoe size.” -Jim Kwik Have you ever taken an “IQ Test”? Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be. As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees. The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads. In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size. Conditioning WOD – 30 min cap For Time:50/35 Calorie Machine50 Box Jumps (24″/20″)50 Deadlifts (185/135)35/25 Cal Machine35 Box Jumps (24″/20″)35 Deadlifts (185/135)20/15 Cal Machine20 Box Jumps (24″/20″)20 Deadlifts (185/135) WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION There is a little something for everyone in this balanced chipper workout that includes cardio, gymnastics, and weightlifting movements This descending rep-scheme piece is designed to be on the longer side The intended time range is around 25-30 minutes DEADLIFTS The bar is designed to be on the lighter side of moderate This should be a weight that you can cycle for 30+ unbroken reps when fresh If you completed the deadlifts in Monday’s workout, lift about 80%...
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