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11
Jan

W.O.D. and Endurance Tuesday 1/12/21

DAILY MINDSET“Think like an immigrant. Act like an artisan.” To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals. To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created. Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest workers in the room. Skill/Strength/Conditioning WOD – 27 minutes 3 minutes – As many power cleans in remaining time is your score of each interval…50 Double Unders21 Bar-Facing BurpeesMax Power Cleans 135/95 Rest 3 Minutes AMRAP 3:50 Double Unders18 Bar-Facing BurpeesMax Power Cleans 155/105 Rest 3 Minutes AMRAP 3:50 Double Unders15 Bar-Facing BurpeesMax Power Cleans 185/135 Rest 3 Minutes AMRAP 3:50 Double Unders12 Bar-Facing BurpeesMax Power Cleans 205/145...
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10
Jan

W.O.D. Monday 1/11/21

DAILY MINDSET“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” -Reba McEntire Three themes to take into our day. To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies. To have a “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. To have a “funny bone”: 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. Snatch – 10 minutes Every minute on the minute for 10 minutes complete 1 hang power snatch, building in weight as you go. HANG POWER SNATCHES [20:00-30:00] Every minute, athletes will complete 1 hang power snatch There is the option to increase in weight or stay at one moderately challenging load across Use moderate weights that balance both technique and power Record the heaviest load lifted for the score Conditioning WOD – 15 minutes As many rounds + reps in 15 minutes of…30 Air Squats (don’t sacrifice form for speed here)20 Hang Power Snatches (75/55)10 Strict Pull-ups *Quick note – air squats are foundational and will get difficult here. Occasionally we revisit our most foundational moves and although these could be weighted, today your focus is on solid technique...
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8
Jan

FREE W.O.D. Saturday 8,9,10am 1/9/21

DAILY MINDSET“All progress depends on the irrational person.” The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space. Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible. We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid. Conditioning WOD – 20 minutes On the 4:00 x 5 Rounds:500/400m Row, 400m Ski, 1200m Bike1 Round of “DT” (155/105) WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION This interval workout combines cardio and barbell cycling components New rounds begin every 4 minutes [0-4-8-12-16] Your score today is your slowest of the 5 rounds Choose a distances and weights that allow for these rounds to take no more than 3:30 This leaves you at least 30 seconds of rest before beginning the next round BARBELL MOVEMENTS 1 Round of “DT” is:12 Deadlifts9 Hang Power Cleans 6 Push Jerks Weight selection is important in finishing within these 4-minute windows Choose weights that allow you to clear each round in no more than 1:30 GENERAL WARM-UP [5:00-12:00]Line DrillsHigh Knee KaraokeOver the HurdleKnee to ChestCradle StretchWalking SamsonLunge & Twist (Over Front Leg)Toe TouchesHigh KneesButt KickersStraight Leg HopsSide ShufflesSide Shuffle with Jumping JacksToes Out...
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7
Jan

TEAM W.O.D. Mash Up Friday 1/8/21

*Please enjoy these workouts! This workout is part of an upcoming competition I wanted to place in our regulars programming. I had to slightly tweak it for the entire gym to give it a shot. Be open minded, grab a partner and have some fun wrapping up a Friday with a challenging workout! – Macy On a running 35 min clock… Team Conditioning WOD – 15 minutes *Teams of 2 (if odd number, please have anyone solo join a team and shadow one athlete. When that person goes, they go as well)*This turns into a sprint with each movement. Go hard, as rest is coming. RX Version- As many reps/calories as possible in 15 minutes of…10 Synchronized Toes to bar10 Synchronized Thrusters 115/8515 Calorie Machine (Athlete 1)15 Calorie Machine (Athlete 2)Rest a mandatory 1 minute before repeating until time expires Scaled Version (may modify further if needed, or combine an RX and scaled version together) As many reps/cals as possible in 15 minutes of…10 Toes to bar (while other athlete hangs from the bar)10 Synchronized Thrusters 95/6515 Calorie Machine (Athlete 1)15 Calorie Machine (Athlete 2)Rest a mandatory 1 minute before repeating until time expires ***With the scaled version you may scale any movement or weight further as needed, whether you complete knees high for toes to bar or lower the weight on the thruster. Scale the workout to your abilities. Rest 5 minutes then directly into… 15 minute time cap For time…RX version Athlete 1 – 50 Double Unders then…Athlete...
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6
Jan

W.O.D. and Endurance Thursday 1/7/21

DAILY MINDSET“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us. FEAR = False Evidence Appearing Real. If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying. The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction. The same mind that builds a paralyzing fear can break one down.It comes down to where we focus our thoughts. Instead of dwelling on what could go wrong, dwell on why it will go right. Interval Training – 30 minutes On the 5:00 x 6 Rounds:21/15 Calorie Row/Ski OR 15/10 Cal Bike21 Hand Release Push-ups OR 21 KB Swings 55/35 (both RX)12 Kettlebell Swings (70/55) OR 12 Handstand Pushups (both RX) *The second version will take slightly longer no matter your skill level, but is...
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5
Jan

W.O.D. Wednesday 1/6/21

DAILY MINDSET“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card. As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there. We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves. Strength/Cardio Mashup – 30 minutes 0:00 – 10:00… Strength – 10 Minutes:Establish Heavy Set of 3 Bench Press Rest 5 Minutes then complete… 15:00 – 23:00…Cardio – 8 Minutes:Max Calorie Machine Rest 5 Minutes then complete… 28:00 – 30:00…Skill – 2 Minutes:Max Double Unders WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION Today’s three-part workout includes one strength, one cardio, and one gymnastics piece Your final score will be the total reps combined at the three stations: Part One: Heaviest Weight Lifted Unbroken Part Two: Total Calories Part Three: Total Reps BENCH PRESS Gradually build in weight over the 10 minutes to something heavy for 3 reps If...
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4
Jan

W.O.D. and Endurance Tuesday 1/5/20

DAILY MINDSET“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess Words from a childrens’ book, but words that reach far beyond. It’s easy to get caught up in “life”.To be so focused on chasing our next goal. Hunting that next accomplishment. Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can. Strength/Stamina Squats – 16 minutes *Aim to use the same weight across all 16 minutes based on your 1 rep front squat. If you don’t know your 1 rep front squat, please find a heavier, slightly uncomfortable weight and aim to stick to it! On the Minute x 16 (8 Rounds):Minute 1: 1 Front SquatMinute 2: 2 Back Squats Single Barbell Loaded @ 85-87% 1Rep max Front Squat Conditioning W.O.D. – 12 minutes As many rounds + reps as possible in 12 minutes of…20 Wallballs 30/2020 Power Snatches 95/6520 Box Jumps 24″/20″20 Push Presses 95/6520/14 Calorie Ski or Bike or 30/21 Calorie Row WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION The movements resemble those in the benchmark workout “Fight Gone Bad” BARBELL MOVEMENTS Choose a light weight for both movements...
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3
Jan

NEW YEAR, NEW CAUSE! Monday W.O.D. 1/4/21

New Year, New Month, New Cause! This January, we are excited to partner with Hope for Haiti to provide education to children in southern Haiti. Every 10 check-ins will provide a day of education to a classroom of 30 children! The hashtag this month is #hopeforhaiti. Hope for Haiti considers education to be the keystone to sustainable development. By supporting, strengthening, and expanding the resources of existing schools, they are providing children with the tools they need to create their own future. If you want to learn more about Hope for Haiti, you can check them out at hopeforhaiti.com. Thanks for checking in this month to help Haiti build their future through education! With thanks,Owners – Macy & Jenn Mitchell DAILY MINDSET“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius We’ve drawn a close to one of the most memorable years of recent decades… 2020.As we enter 2021, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts. Imagine we’re sitting together in a coffee shop… and it’s the end of 2021. Just about a year from today.And I ask you,“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2021?”“Did you set any goals that you set, but happened to miss? What would you change?” “And last question… now with 2021 in hindsight, what do...
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