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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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10
Sep

TRIBUTE W.O.D. 9/11/20

Nineteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York, New York; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania. By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively. The damage done during these attacks has had a lasting effect on our country, and we will recall the full impact of those events that unfolded a sleepy Tuesday in September. We will remember to pay tribute to those civilians’ whose lives were taken from us too soon; we will remember to honor those police and fire who fought to protect us; and we will remember as a way to remain united as a nation. Watch this video for a reminder of what took place that day – https://youtu.be/GmedslmeiUc 9/11 TRIBUTE WOD 2001 – year took place9 – Hang cleans for month11 – Wall Balls for day4 – Planes involved For time… Buy in : 2001m Run Then 4 Rounds of…9 Unbroken Heavy Hang Cleans 205/14511 Unbroken Heavy Wall Balls 30/20 *Each time you break on the hang cleans or wall balls, you must immediately run 200m and then resume where you left off *For the 2001m run, please take a few more...
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9
Sep

W.O.D. and Endurance Thursday 9/10/20

Tomorrow, 9/11, we will be doing Tribute workout to honor the lives that were taken that day… be here. *Endurance and the daily will be the same workout today 🙂 DAILY MINDSET“Your actions speak so loudly that I can’t hear what you’re saying.” It’s not about what we talk about, but what we tolerate. When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them. Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do. Conditioning WOD 3 Rounds For Time [30 Minute Cap]:1,600 Meter Bike OR 500m Row OR Ski80 Double Unders400 Meter Run20 Russian Kettlebell Swings (70/53)10 Kettlebell Box Step Overs (24″/20″) WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION This beefy 3-round workout includes a little bit of everything: cardio, gymnastics, and weightlifting The intended time range for this workout is between 24-30 minutes (8-10 minute rounds) Let’s put a hard time cap of 30 minutes on this workout to keep things on track With a longer workout today, we’re going to prioritize warming up and teaching the heavier kettlebell movements DOUBLE UNDERS If you have 80+ unbroken double unders when fresh, let’s complete this station as written If you’re not there yet, choose a variation...
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8
Sep

W.O.D. Wednesday 9/9/20

DAILY MINDSET“Your obsessions become your possessions.” -Ed Mylett The word “obsessed” gets a bad rap. And there’s indeed some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option. Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor. Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world. Conditioning WOD On the 4:00 x 6 Rounds:400m Run15/10 Calorie Machine *If you cannot complete the total work in the 4 minutes, scale with a shorter run or less calories on the machine to make this approx 3:30 of work. No pride here. It’s fine if you have to shorten it up. The running marks go from 100m all the way to 600m, marked every 100m just for times like this. WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION Today’s workout is an interval piece that includes 2 monostructural movements You’ll complete the 2 stations for time and rest with whatever time remains...
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7
Sep

W.O.D. and Endurance Tuesday 9/8/20

*Today’s workout will be the same for both endurance and the daily! Enjoy 😉 DAILY MINDSET“No one was ever wise by chance” –Seneca Let’s pretend we have two individuals out hiking in the woods. The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him. One took the effort to learn from it, one did not. Wisdom isn’t by chance. It is by choice. Strength – 10 minutes On the minute for 10 minutes, complete 1 squat clean thruster. Find a max for the day Conditioning WOD – 20 min cap For Time:20 Power Cleans (95/65)20 Thrusters (95/65)20 Push Press (95/65)20 Hang Power Snatches (95/65)20 Overhead Squats (95/65)20 Front Squats (95/65) On the Minute: 5 Burpees WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION Today’s workout includes 6 lightweight barbell movements and one bodyweight movement The goal of this barbell conditioning piece is to complete the 120 barbell reps for time However, 5 burpees at the top of each minute will slow your progress After finishing the burpees, you’ll pick up wherever you left off on the barbell We begin the workout with burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00,...
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6
Sep

LABOR DAY! 8/9/10am with childcare Monday 9/7/20

Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country! DAILY MINDSET“75% Emotional, 25% Physical” It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton). But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them. We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe. 75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt? When we think about it that way, successful action isn’t just about what we’re doing, and...
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4
Sep

FREE 8/9/10am WOD Saturday 9/5/20

DAILY MINDSET“If failure is not an option, neither is success.” We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences. That’s a dangerous person. Dangerous enough… to accomplish something great. We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to. If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try. Life is so short. There’s no time to bunt. Let’s swing for the fences. Conditioning WOD – 30 min cap *Coaches – if low on DBs, please use barbells at 135/95 (DBs are the priority here) For Time:800 Meter Run21 Dumbbell Squat Cleans (50’s/35’s)400 Meter Run14 Ring Muscle Ups* (scales below)400 Meter Run21 Dumbbell Squat Cleans (50’s/35’s)800 Meter Run *Scales below for all, but for anyone new, 30 ring rows instead of muscle ups would be a great scale WORKOUT BRIEF [0:00-5:00]DESCRIPTION This big chipper workout combines odd-object weightlifting, high skilled gymnastics, and...
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3
Sep

W.O.D. Friday 9/4/20

DAILY MINDSET“If you fight for your limitations, you get to keep them.” -Jim Kwik Our harshest critic is in between our ears. We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough. Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on. Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage. Team Conditioning/Strength WOD – 28 minute running clock Teams of 2…As many rounds + reps as possible in 20 minutes of…90/70 Calorie Machine70 Wallballs (20/14)50 Kettlebell Swings (70/55)30 Burpee Box Jumps (24/20) 20:00-28:00 immediately into… Find a 3 rep deadlift for combined weight. *Both athletes have 8 minutes to find a 3 rep deadlift and add the total for score*If mixed teams, the traditional crossfit conversion is ~65-70% of load for females of men’s weight in most workouts. If you would like to post your score as a mixed team and would like to see what it translates to if two men were to find a 3 rep load feel free to use this calculation/conversion to post on the scoreboard. If not, post as usual. (ladies be prepared as this conversion may rattle some of the men in the gym on how strong you truly are in ratio 😉 Example- Mike completes...
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