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August 13, 2018

Appreciate what you have in your life, where you are, and what you’ve accomplished. Setting goals and moving forward is important but, if you’re not happy with what you have or what you’ve done, what makes you think you’ll be happy with more? Reflect. Give gratitude. Continue the journey.   Back Squat Build to “tough”

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August 6, 2018

“Start where you are. Use what you have. Do what you can” –¬†Arthur Ashe   Clean and Jerk (EMOM 15: 1x C&J) 5 sets @ 64-67% 5 sets @ 70-74% 5 sets @ 75-78% Metcon (For Time) 3 rounds for time: 25 c2b 25 HR push-ups

August 3, 2018

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.” – St. Jerome Snatch Warmup Series – DROM Drills – PVC/Barbell Warmup Snatch (work to TOUGH single for the day) Snatch Balance (5×5) Begin at 50% of 1rm snatch. Build each set. (5-10lbs) Rest 1:30 b/t sets MetCon

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August 1, 2018

Kalamazoo Strength and Conditioning is a community. A group of people with diverse characteristics who are linked by social ties, share common perspectives, and engage in joint action in geographical locations or settings. This is important for a couple different reasons. Most importantly, the opportunity to meet new people with two notable traits: a common

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July 31, 2018

Desire to improve. Not a desire to win, to PR, or achieve some insanely notable feat, but to just improve. Improvement over time. Slow and steady. Improvement that you know isn’t a fluke or a stroke of good luck. When you’ve worked hard, paid your dues, and put in the consistent effort to earn the

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July 30, 2018

Just because you’re alive, doesn’t mean you’re living. Be intentional. Weightlifting 15min to build to “Tough” Clean single Metcon (Time) For Time 21-15-9 ring dips pull-ups box jumps (24″/20″)

July 24, 2018

When was the last time you introduced yourself to a stranger? Maybe not a total stranger on the streets, but someone at a place of common interest. Someone at cafe, someone at a bar, someone at church, or even someone at our gym? Have you ever walked into a class and wondered “who is that?

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July 11, 2018

Don’t chase your friends. Don’t chase your enemies. Find what sets your soul on fire. Find what allows your to spend countless hours and efforts yet, never depletes you and instead leaves you energized and invigorated. Find what you truly LOVE, and pursue it, endlessly. MetCon Hotshots 19 6 Rounds for time of: 30 Squats

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June 27, 2018

Love and Respect. Two things that when applied to specific areas in our life and our relationships will provide incredible ROI. Two things that sound so obvious, yet are so understated. Whether you’re talking to your spouse or best friend, asking for a favor, or you’ve come to a disagreement, always move forward with love

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June 26, 2018

In a time when communication is easier and more accessible than ever before, why are we worse at it than we’ve ever been? We have nearly limitless options in terms of how we communicate and with whom we communicate, yet it’s rarer than ever to strike up a friendly conversation with a fellow human being.

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