October 29, 2018 by Domenique DeRosa

“I do not want to waste any time. And if you are not working on important things, you are wasting time.” -Dean Kamen

“Imagine generalizing our lives into two categories: Urgent things, and important things… Urgent things are responding to text messages, emails, and putting out small fires throughout the day at work, home, and everywhere in between. Important things are starting the journey we’ve been putting off for 5 years. Time is absolutely escaping us. We know we have limited time here. But too often, our actions don’t fall in line with that understanding. We get distracted by the things that truly aren’t important. And at the end of a day, we may find ourselves questioning, “what the hell did I do today? What did I actually accomplish.”.

Strength - Every 90s working up to a 12RM Back Squat

3-4 @ 50% of 1RM
3-4 @ 60%
3-4 @ 70%
3-4 @ 75%
3-4 @ 80%
1-3 @ 80-85%
Attempt a 12RM

WOD - 12 min AMRAP

30 DU + Power Cleans (95/65)
30 DU + Hang Squat Clean
30 DU + Push Press
30 DU + Reverse Lunge
30 DU + Thrusters

TURKEY TOURNEY -Use the link below to sign up BY NOVEMBER 9th!! Include your shirt size as well (unisex sizing) if you have trouble with the sheet contact us! $50 registration per team ($25 per person) Let us know how you would like to pay. LADIES TEAMS there is a waiting list, most likely we will add more spots!

https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing

Hello Friday!

October 26, 2018 by Domenique DeRosa

“The best view comes after the hardest climb.”

https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing

Strength - Every 2:00 Front Squats

Even: 3 @ 80% of 1RM
Odd: 1 @ 90%

WOD - 3 RFT

10 Power Clean and Jerks (135/95)
400m Run

More spots??

October 25, 2018 by Domenique DeRosa

Since the ladies teams have already filled up we have a waiting list underneath, if you still want to sign up list your teams and we may be opening up more spots!!

https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing

Fun Fact: today’s workout is a throwback to the first Open wod of 2014 “14.1”

Strength - OTM 1 Squat Clean x 14

Working percentages = 60%-100% increasing up by 5%

WOD - 10 min AMRAP

30 DU
15 Power Snatches (75/55)

Limited spots!

October 24, 2018 by Domenique DeRosa

Spots for teams are filling up quick! Be sure to get your teams on the google sheet with shirt sizes (men’s sizing) by NOV 9th!

“If we did all things we are capable of, we would literally astound ourselves.”- Thomas Edison

https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing

WOD - 5 mins on 5 mins off

Buy in - 45/30 Cal Row
12 DL (185/135)
12 Burpees
5 min Rest
Buy in - 30/21 Cal Row
9 DL (225/155)
9 Burpees
5 min Rest
Buy in - 15/12 Cal Row
6 DL (275/185)
6 Burpees

Score = Total DL + Burpees

Stay in motion

October 23, 2018 by Domenique DeRosa

“Far too often, it’s the start that we fail at. It’s the first step, the first push, to begin the process. The challenge is hardly ever to align the goals or to make the next list of actionables. It’s to gather the energy to actually go.

There will be a voice in our head, that says – there’s time to do this tomorrow. That there’s other things that are “more urgent” to take care of today. Things are just too tight right now.

The first step will be to silence that voice. And to just start. Because we recognize that whatever the goal is – the search of a new job, chasing a new PR, a significant other… we just need to start. For “an object in motion, tends to stay in motion”.”

https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing

WOD - For Time 16-14-12-10-8

KB Swings (53/36)
C2B Pull Ups
Cal Row
200m Run

Mid- line - 3 Rounds

21 Weighted Sit ups (25/15)
15 Sit ups
75 DU
Rest 2:00