WOD

Join us Saturday at 9 and 10am, as we partner with the Down Syndrome Group of the Ozarks! They are the only non-profit in Southwest Missouri that works specifically with families influenced by Down syndrome. For Down Syndrome Awareness month we will honor one of their kiddos with a workout and event. To know more about this organization follow this link!https://dsgo.life/im-new/about-us He refers to himself as “Bob Chicken” 😊 GABE CAN… Gabe can’t do a pull up or a dead lift. But he can make you laugh like you’ve never laughed before. He oozes joy and it’s infectious. He has this sixth sense about him that draws him to those who need him the most. When he finds that person, they won’t ever be the same again; they’ll be better than they were before. He will show you a tenderness and compassion that will bring you to your knees. Gabe can’t tie his shoes and his burpees resemble something more like spit up. But he can show you how to persevere and never quit. He will teach you that even if you can’t do it the same way as someone else, you can do it your way and be just as amazing. He will show you that can’t is just another word for underestimated. Gabe can’t jump rope without getting tangled up and his jumping jacks are some bizarre crossbreed between a skip and a spasm. But he can show you what unconditional love looks like. He can teach you how... Read More

DAILY MINDSET “Trade your expectation for appreciation, and the world changes around you” – Tony Robbins 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 sit in traffic as we drive them to school. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background. Strength – 15 minutes Find a heavy 3 rep hang power clean Athletes will have 15 minutes to build to a heavy set of 3 hang power cleans They can aim to complete one set every 1:30-2:00 (7-10 sets) Make it a point to get around to each athlete for feedback on their cleans, as it will be hard to make significant change during the 12-minute workout Conditioning WOD – 12 minutes As many rounds + reps as possible in 12 minutes of… 15 Burpees 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) GENERAL Barbell cycling is the focus of this two part workout In part 1, athletes will build to a heavy set of 3 hang power cleans In part 2, athletes will complete a twist on the Hero Workout “DT” Looking to complete 4-6 rounds within the... Read More

REMINDER: **For the 5 weeks of the Open: ** We’ll complete “Goat Days” on Thursdays The Open Workout will be programmed on Friday On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain Thank you for your patience with the altered publishing schedule during the Open! DAILY MINDSET “Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment. Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel. It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing... Read More

Info and Dates to know! ✔️Oct 26th – Saturday awareness 9/10am workout for the Down Syndrome of the Ozarks (i’ll write workout based on one of their inspirational kiddos named Gabe) ✔️Fall CFR Apparel in the works – Leggings, Sweat pants, shorts, t-shirts, hoodie and trucker ball cap coming. Apologies that it’s not already done. Drug my feet on this. (sneak peak of one below) ✔️Nov 9th – CFR Harvest Party at our place (a potluck with live music, fire pits, hay rides, pumpkin painting, hot cocoa stand and more 🙂 ✔️Nov 28th – FREE and OPEN TO ALL! Third annual Thanksgiving Day FEASTMODE 5K – we will most likely use this as a donation fundraiser. Organization to benefit to be announced. This is last year’s logo below where we will have shirts available to preorder (run,bike,row event-specifics coming!) DAILY MINDSET “Pressure can bust pipes, but it can also make diamonds.” – Robert Horey There’s no such thing as bad events. And there’s no such thing as bad pressure. Only how we perceive it. Pressure is nothing but a catalyst. It’s a force that demands our undivided attention – our full focus, as an ever present reminder that our time here is limited. And that we must keep moving forward. Not tomorrow, but today. We can all relate back to a time where pressure moved us in a major way. Maybe it was at work, burning the candle on both ends to finish a project. Maybe it was back in school,... Read More

REMINDER: For the 5 weeks of the Open: We’ll complete “Goat Days” on Thursdays The Open Workout will be programmed on Friday On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain The Friday Open Workout along with its notes will be programmed on Thursday evenings DAILY MINDSET “When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius When obstacles arise, we will find ourselves at a crossroad. One option is that we can allow the adversity to adjust our goal, moving into a state of compromise. The other options is that we adjust the sails. While we keep the destination true. If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to “check the box”. But goals aren’t meant to be checked – they are meant to change our lives. And anything of that magnitude is going to mother-freaking-hard. We all can agree on that. Let’s make it part of our identity – when times get hard, we go harder. We find the way to make it, because it’s always there. We just have to work hard enough to find it. On the Minute x 20 minutes: Odd: Movement 1 Even: 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... Read More

DAILY MINDSET “Life is a wonderful, wonderful opera, except that it hurts.” – Joseph Campbell Our life is a summation of what we think about. Where we choose to place our thoughts and attention, we become. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about. If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet, they were there all along. It’s called the “Reticular Activation System”. We get what we focus on. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there. If we look for the positive, it will be there. Are we going to see the wonderful opera, or are we going to be distracted by the pain? Team Conditioning WOD – 25 minutes Teams of 3 As many rounds + reps as possible in 25 minutes of… 10/7 Calorie Bike 10 Slamballs (30/20) 10 Shuttle Runs (30 ft apart) *Coaches consider lining bikes up near one of the rigs side to side in a link, then the slam balls in front of them, then the cones in front of them, similar to an assembly line so all athletes move in the same direction. GENERAL One athlete works at a time in this sprint interval workout The athlete will complete all reps at the bike, ball, and shuttle runs before the next... Read More

DAILY MINDSET “There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy Change may be one of the single most paralyzing things. Because in the lack of change… is safe. It’s comfortable. But in that comfort, we are literally confining ourselves to a box. A world that cannot grow further than what it has already grown to. If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance, that we may never be “safe” again. When we realize that it is ourselves, not our circumstances, holding us back, safety becomes the least safe thing we can so. The only risk becomes playing it safe. Strength – 15 minutes Find a heavy 3 rep thruster STRENGTH Coming from the floor, athletes will have 15 minutes to build to a heavy set of 3 With the thruster being the main focus today, make it a point to get around to each athlete for at least 1 piece of feedback Once they’re in the middle of the workout, you’ll be able to reference the cues used here to improve their movement Conditioning WOD – 15 min cap 3 Rounds for time of… 10 Thrusters (115/85) 20 Deadlifts (115/85) 50 Double Unders GENERAL The thruster is the focus of this two part workout In the strength piece and... Read More

REMINDER: For the 5 weeks of the Open: We’ll complete “Goat Days” on Thursdays The Open Workout will be programmed on Friday On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain The Friday Open Workout along with its notes will be published on Thursday evenings Thank you for your patience with the altered publishing schedule during the Open! DAILY MINDSET “You must expect great things of yourself before you can do them.” – Michael Jordan There is an invisible, impenetrable ceiling over our heads. Our own expectations. The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t put in the work to lose the weight. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We can’t summon the effort for something we don’t believe is possible. It’s easy to start with the belief. Hard to maintain it in the darkest of times.n This is where most fall – we succumb to the missteps… and we change our expectations. We change our goals, to something more “attainable”. We settle. That’s when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it.... Read More