HEllo barbell!

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

“Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.”

Strength- every 90s x 8 sets

• 1 Hang Power Snatch +

• 2 Power Snatches +

• 3 OHS

WOD- 10 min AMRAP

• 12 Deadlifts (115/80)

• 9 Hang Power Snatch

• 6 OHS

Helen

"Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln

“The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise.

The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.”

WOD- “Helen” 3RFT

• 400m Run

• 21 KB Swings (53/36)

• 12 Pull Ups

Squatday

We hope all of our CFU Dads had a great Father’s Day!

Time to wake up those legs today!

Strength- Every 2:00 x 4 sets

• 6 Back Squats @ 70% of 1RM

WOD- 3 RFT

• 75 DU

• 50 Air Squats

• 25/18 Cal Row

1rm

“The best way to predict the future is to create it.” - Peter Drucker

“We talk often of disregarding the leaderboards.
To disregard what the competitor to the left and right are doing.
To focus on our game - our approach - our strategy. To be the Racehorse.

The reason behind - to master, with complete ownership, ourselves.
We know we can’t control external factors. No matter how hard we try, we know it’s fruitless. In turn, how the leaderboard shakes out after five weeks, is also largely out of our control. We could be 1st, 10th, 100th, or 1,000th, all with the same effort and mindset.

We can interpret the quote in two ways above, when applying to our situation:
1) We can believe that our future is that final leaderboard spot.
2) Or we can believe that our preparation, focus, and execution is our future.”

Strength - 8 mins

• Establish a 1RM Clean and Jerk

WOD- For Time

• 800m Sandbag Run

• 25 Box Jump Overs (24/20)

• 15 Clean & Jerks (135/95)

• 5 Rope Climbs

• 15 Clean & Jerks

• 25 Box Jump Overs

• 800m Sandbag Run

5 Rounds

Yesterday we had send out an email about important membership price changes starting July 11th. If you did not receive the email please contact us so we can forward it to you.

Body armor- 3 RNFT

• 100ft Walking Lunge (no weight)

• 30 Sit Ups

• 12 Push Ups

WOD- Every 4:00 x 5 Rounds

• 14/10 Cal Row or 200m run (they choose)

• 10 Lateral Burpees

• 5 Power Snatch (135/95)