Monday mission

“What is important is seldom urgent and what is urgent is seldom important.” - Dwight Eisenhower

“Dwight Eisenhower lived one of the most productive lives you can imagine. It is no surprise that his methods for time management, task management, and productivity have been studied by many people.

He creates for us a divide between two categories – urgent tasks, and important tasks.

Urgent tasks are things that you feel like you need to react to: emails, phone calls, texts, news stories. Meanwhile, important tasks are things that contribute to our long-term mission, values, and goals.

Said another way, urgent things take us away from important things. We know there are only so many minutes in each day.

It brings us to the question: “Do I really need to be doing this?”

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in the urgent things, we can go through a whole day, busy-as-ever, and feel like we got nothing done by the days end.

Let’s take note of what we do today – and cut the fluff. Even if it’s cutting out a tiny urgent habit… it will add up.”

Strength - OTM x 7 mins

• 3 Touch-and-go Power Cleans

• Start about 50-60% of 1RM build based off feel

WOD- 5RFT

• 10 Power Cleans (135/95)

• 10 Burpees

TGIF!

We made it to Friday!! What a great week of training! Let’s finish it off today with a solid strength and some conditioning work.

Have a great weekend!!

Strength- Deadlifts Every 2 mins

• 3@ 70%

• 1@ 75%

• 3@ 70%

• 1@ 80%

• 3@ 70%

• 1@ 85%

WOD- For total Burpees 4 mins on 4 mins off x 5 rounds

• 50/35 Cal Row

• Max Burpees

Climb away!

“The future belongs to those who prepare for it today.” - Malcom X

“There will be the voice that tells us “there’s time to do this tomorrow”, but that brings us back to the quote above. Are we going to react to tomorrow or are we going to respond to today?”

Strength- every 90s x 7 sets

• 1 High Hang Sq Clean + 1 Hang Sq Clean + 1 Front squat

• Start at about 50-60% of 1RM sq clean and build to a heavy complex for the day

WOD- 15 min AMRAP

• 3 Rope Climbs

• 15 KB Swings (53/36)

• 30 Sit Ups

Wednesday grind

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle

Lets keep the grind going this week!

Strength- every 2 mins: 6 Push Press x 4 sets

• 0:00 @ 65%

• 2:00 @ 70%

• 4:00 @ 75%

• 6:00 @ 80%

WOD - 18 min AMRAP

• 60 DU

• 45 Air Squats

• 21/15 Cal row

• 15 Push Jerks (135/95)

March member shout-out!!

Our March member shout-out goes to Keri Peragine! The icing on the cake for us with Keri was when she got her bar muscle ups. Not only did she constantly work day in and day out practicing techniques until she couldn’t hold onto the bar, she finally nailed it just days before seeing them pop up in an Open workout. During that Open wod she accumulated 7 total!! (Beating her hubby by just 1 rep!) We are so happy to see Keri learning new tricks, crushing goals, and becoming a stronger person inside and out every single day! Keep up the amazing work Keri!!

Strength - Back Squat

• 6 @ 60%

• 3 @ 70%

• 6 @ 60%

• 3 @ 75%

• 6 @ 60%

• 3 @ 80%

WOD- 4 mins on 4 mins off x 3 Rounds (AMRAP)

• 27/21 Cal row

• 21 Power Cleans

• 15 Burpee Box Jump overs

  • RD1= 135/95. RD2= 115/80. RD3= 95/65