Happy friday!

“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 not going to make it. That we don’t have what it takes. Too old, too young, not good looking enough, not smart enough.

But if we continue to tell ourselves these things… we become them. The mind has this incredible power to bring into this world whatever it fixates on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.”

Friday 5/24- Hero WOD Murph 5pm doors with a 5:30pm start - this will be the only time we’re open!

Memorial Day Monday 5/27- 1 Class at 8:00am- closed for the rest of the day

Strength - Every 90s x 8 Sets

• 2 Squat Clean thrusters - Build based off feel

WOD- For Total Reps - 3 Rounds

• 1:00 Max Thrusters (95/65)

• 1:00 Max P. Cleans

• 1:00 Max Box Jump Overs

• 1:00 Max Pull Ups

• 1:00 Max Cal Row

• 1:00 Rest

“Adversity causes some to break. For others, it breaks records.”

Friday 5/24- Hero WOD Murph 5pm doors with a 5:30pm start - this will be the only time we’re open!

Memorial Day Monday 5/27- 1 Class at 8:00am- closed for the rest of the day

Strength - Every 2:00 x 5 Sets

• 5 Push Press @ 70-80%

WOD- For Time

• 3 Rounds : 30 Sit Ups + 15/10 Cal Row+ 7 Strict Pull Ups

• 200m Farmers Carry

• 2 Rounds : 30 Sit Ups + 15/10 Cal Row+ 7 Strict Pull Ups

• 200m Farmers Carry

• 1 Round : 30 Sit Ups + 15/10 Cal Row+ 7 Strict Pull Ups

Squatzzz

Reminders about next week below!! Have a friend that wants to join in on Murph that has CF experience? We’re offereing a discounted drop-in fee for the day at $10

Friday 5/24- Hero WOD Murph 5pm doors with a 5:30pm start - this will be the only time we’re open!

Memorial Day Monday 5/27- 1 Class at 8:00am- closed for the rest of the day

Strength- Every 2:00 x 6 - Back squats

• 3 @ 70%

• 3 @ 75%

• 2 @ 80%

• 2 @ 85%

• 1 @ 90%

• 1 @ 95%- Max- based off feel

WOD- Partners 7RFT

• 14 Back Squats (165/110)

• 2 Rope Climbs (1RC= 2 Rope Stand Ups OR 10 Ring Rows)

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.”- Jim Kwik

Strength- Every 45 sec x 15 sets

• 1 Power Clean @ 70-80% of 1RM

WOD- For Time

3 Rounds

• 15 Power Cleans (115/80)

• 20 Push Ups

3 Rounds

• 27/21 Cal Row

• 75 DU

Head, Heart, Hands...

“Head, Heart, Hands. This concept is from Jim Kwik. Every action originates as a thought in our head. But execution is a whole another story. It doesn’t go head -> hands. There’s a step between that decides if it makes it. The heart. It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in fully with our heart… we know it will never work. Our life is directly proportional to the level of commitment we have to our chosen path. To the buy-in to our plan. As we move through our day, let’s consider this concept of Head, Heart, Hands. Is our heart bought into where we are spending our time? Or are we finding that we’re moving through the motions? Head, Heart, Hands. Our reasons are what reaps our results.”

Friday 5/24 - Hero WOD Murph 5:30pm Start
Memorial Day Monday 5/27 - 8:00am Class only

WOD - 3 RFT

• 800m Run

• 40 KB Swings (53/36)

• 40 Wall balls (20/14)

Body Armor - 3 RNFT

• 5 Walk outs

• 30 Russian Twists (45/25)

• Max Plank hold