WOD

*Reminder that we currently have 8/9/10am classes! DAILY MINDSET“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock) Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way. Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident. All that matters is two things:Where do we want to go (focus), and how hard do we want to work for it (effort). Conditioning and Corework WOD – 30 min cap 5 Rounds for time of…30 Second Side Plank (Each Side)200 Meter Farmers Carry (50’s/35’s)30 Leg Lift Overs STIMULUSDESCRIPTION Finishing out the week with a workout that is focused on the midline before hitting our Hero Workout “Murph” on Monday There is no score for this workout, but do write down any variations you made or thoughts about the workout in the notes section for future reference SIDE PLANK You will accumulate 30 seconds on each side in a side plank to start each round Complete all 30 seconds on one side before advancing to the next You should complete a duration that allows you to get through the work with 1 break... Read More

DAILY MINDSET“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose. It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we are no longer sensitive to the thought of another option. We can effectively blind ourselves. Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out. As Socrates said, “All I know, is that I know nothing.”Grateful for what we have learned, yet eager to climb higher. Conditioning WOD – 25 min cap 3 Rounds for time of…40 Single Dumbbell Step-Back Lunges (50/35)30 Single Dumbbell Alternating Power Snatches (50/35)20 Burpees Every minute on the Minute: 20 Double Unders STIMULUSDESCRIPTION Double unders at the top of every minute will interrupt your progress on this three round workout Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can After each set of double unders, pick up wherever you left off in the round Your score is the total time it takes you to complete... Read More

*Today’s workout will be both the daily AND endurance WOD for today DAILY MINDSET“Belief is irresistible.” – Phil Knight Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending. When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more. Yet one of the greatest tragedies in life is that we don’t believe.We don’t believe we have control over our lives.We don’t believe we have the capabilities, or if we ever will.We don’t believe we’re the right person. Yet one thing we can believe – that it is us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more. Conditioning AND Endurance WOD As many rounds + reps as possible in 25 minutes of…200 Meter Run (~20 reps)5 Strict Pull-ups10 Push Presses (95/65)15 Deadlifts (95/65) STIMULUSDESCRIPTION Today’s workout is longer, light, and balanced Over the 25 minutes we’ll work through some cardio, strict gymnastics, and, light weightlifting We can expect to complete around 7-10 rounds when all is said and done STRICT PULL-UPS Choose a rep... Read More

DAILY MINDSET“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter Whether we believe in talent or not is irrelevant.Everyone, however, should believe in hard work. When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch. Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability. The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work. Conditioning WOD -20 minutes 5 Rounds for total cals/reps:1 Minute Machine1 Minute Toes to Bar1 Minute Kettlebell Swings (70/55)1 Minute Rest STIMULUSDESCRIPTION We’ll work for 3 minutes before resting for 1 in today’s interval style workout Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 5 rounds With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the... Read More

Link to order shirts or up front at CFR – https://clients.mindbodyonline.com/Pages/OnlineStore.aspx?studioid=38104&partnerID=0&catid= DAILY MINDSET“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius A short story to share.A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away. As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers. As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave. The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house. At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have. Never whine, never complain, never make excuses. Strength – 10 minutes Every minute on the minute complete 1 power snatch, building in weight as you go. You must complete 1 rep... Read More

Remember if you want to order a 7 year anniversary “Stronger Together” shirt either use this link or order in the binder at the front desk!https://clients.mindbodyonline.com/Pages/OnlineStore.aspx?studioid=38104&partnerID=0&catid= Also remember to register on MindBody App if you could to claim your spot! If you have questions just shoot Marie Burks a message or call the gym at 732-5433 for help with your profile! DAILY MINDSET“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption Last week, we 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 us is 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. Conditioning WOD – 20 min cap 3 Rounds for time of…30 Front Rack Lunges R/L=2 (135/95)7 Ring Muscle-Ups10 Hang Power Cleans (135/95) STIMULUSDESCRIPTIONTimes for this workout range from about 8-15 minutes (3-5 minute rounds)Choose weights and variations that allow you to complete the work within that time frame RING MUSCLE-UPSWithin the workout, this should be a station you can clear in 1:30 or lessAdjust reps or choose from a variation listed in “subs” to match that recommendation HANG POWER CLEANSLooking to... Read More

*Reminder! We offer an 8am,9am, and 10am class. Remember to register on MindBody App if you could to claim your spot! If you have questions just shoot Marie Burks a message or call the gym at 732-5433 for help with your profile! *Also remember if you want to order a 7 year anniversary “Stronger Together” shirt either use this link or order in the binder at the front desk!https://clients.mindbodyonline.com/Pages/OnlineStore.aspx?studioid=38104&partnerID=0&catid= DAILY MINDSET“Problems are simply opportunities in work clothes” In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well. Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth. Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth, we can go wherever we want to go. We just need to suit up and get to work. Conditioning WOD *Memorial day Murph training – wear a weight vest if you’d like On the 0: 200 Air Squats (get below parallel!)On the 10: 150 Push Ups (full range! Lock out at the top!)On the 20: 100/70 Calorie Machine 30 Minute Cap

DAILY MINDSET“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen When we hear the phrase “communication skills”, we’re often thinking about the ability to express ourselves. To that, maybe we should call that exactly that – “expression skills”. Although expression skills are part of communication, they’re one half at best. Great communicators are far better listeners than speakers. “Empathy” is the focus on great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgment, and fully present to connect. The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen. Conditioning WOD For time…21-15-9 reps of…Power Snatches 95/6550 Double Unders After Each Round Directly Into… 21-15-9 reps of:Overhead Squats 95/6550 Double Unders After Each Round STIMULUSDESCRIPTIONThere are 2 parts to this workout, each consisting of a barbell and jump rope movementAfter each round on the barbell, you’ll complete 50 double undersThere is no rest between the first couplet and the secondYour score is the total time it takes you to complete the full workoutWe expect this piece to take around 12-18 minutes to complete BARBELL MOVEMENTSWe’re looking to use one barbell weight for both movementsThis should be a moderate weight that allows you to complete 21+ reps unbroken on each movement when freshWithin the workout, you should be able to complete the overhead squats within 1-2 sets DOUBLE UNDERSChoose a number or variation... Read More