Give it your best shot

Found this little passage and wanted to share it with you all. We only have 1 life… might as well give it your best!

Reminder there is no 9:30am class today.

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“It’s easy to consider today “not our best moment”. It’s easy to tell ourselves that our best day will come another time. That we just aren’t ready. That things will line up better for us on the next go-around. Tomorrow, next week, next month, next year.

To hell with that. Waiting for the stars to align is the largest mistake we can make. The best version of ourselves is never anything else than a choice. A choice to give our unrelenting, most fierce effort, regardless of our current circumstances. To give whatever we have – and everything we have.

We made a commitment to ourselves to give our best effort. We would never undergo anything in life with a half-dedicated mindset. Along the way, there will be hurdles, obstacles, and self-doubts. We’re human – that’s going to happen. The next question is, are they fuel for the next action, or a foot on the brakes? It’s never about what we plan for tomorrow, but what we do today…”

Strength- Back Squat every 3:00

  • 10 @ 70%

  • 8 @ 75%

  • 6 @ 80%

  • 4 @ 85%

  • 2 @ 90%

WOD - For time

  • 35/25 Cal Row

  • 20 Alt. DB Snatch

  • 35/25 Cal Row

Hello Friday!

Reminder - No 9:30am class Today and Monday 9/17

Tomorrow Saturday 9/15 - we will be completing a workout in honor of those fallen on 9/11/01. It will be a partner style workout with rope climbs.

Sunday 9/23 - tentative beach wod pending weather. 8am Smith Point

Strength - OTM

  • 0:00, 1:00, 2:00 3:00 = 1 High hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (55-60%)

  • 5:00, 6:00, 7:00, 8:00 = 1 Hang Squat Clean + Squat Clean (65-70%)

  • 10:00, 11:00, 12:00, 13:00, 14:00 = 1 Squat Clean (80-85%)

WOD - 3 RFT

  • 500m Row

  • 400m Run

  • 3:00 Rest

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Thursday Announcements

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This Friday 9/14 and Monday 9/17 there will be NO 9:30am classes. All other classes are on as usual. We are sorry for any inconvenience. Pat and Dom are going up state for a little get-away and these were the only 2 classes that conflicted with our other coaches schedules. Again we are so sorry this is so last minute. Don't worry though, you will be in good hands, as always, while we take a couple days.

WOD - 2 RFT

  • 50 Wall Balls

  • 10 Bar MU (30 C2B)

Post WOD - 3 Rounds

  • 500m Row

  • 20 Sit ups (45/25)

  • 1:00 Rest

Saturday's WOD

This Friday AND Monday there will be NO 9:30am classes. We apologize for any inconvenience. All other class are on.

This Saturday we will be honoring those lives lost on Sept. 11, 2001. Its going to be a great partner wod! Heads up there might be rope climbs...

We are planning for a beach wod Sunday Sept. 23rd at 8am Smith Point, if the weather cooperates.

WOD - 20 min AMRAP

  • 30 OHS (96/65)

  • 30 Box Jumps (24/20)

  • 30 T2B

  • 30 Cal Row

Body Armor - 3 RNFT

  • 20 Alt DB Press

  • 20 DB Rows (10 ea. side)

  • 10 Front Rack Rev. Lunges

  • 10 Hanging Rev. Lunges

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Never Forget

A day that we all will never forget. In remembrance, this Saturday we will be doing a workout in honor of September 11, 2001 for both the 8am and 10am classes.

Thank you to all who continue to risk their lives every day to keep us safe.

Skill - 0:00-6:00

  • 30 DU
  • 2 Strict MU

6:00-12:00

  • :15s L-Hang
  • 25' Handstand Walk (2 wall walks)

WOD - For  Time

  • 200m Run + 21 DL (225/155)
  • 200m Run + 18 HSPU
  • 200m Run + 15 DL
  • 200m Run + 12 HSPU
  • 200m Run + 9 DL
  • 200m Run + 6 HSPU
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