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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 20, 2018

Snatch (Every 1:30 x 6 sets: 1+1+1) Each set = 1 Sn. Liftoff + 1 Sn. Pull + 1 Power Snatch *Focus on mechanics and hitting each position. Weight should be light – moderate. * Those that know their 1RM snatch – working sets of 65-75% of 1RM snatch Metcon (AMRAP – Reps) 10x 1-minute

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June 18, 2018

4 rounds NFT (not for time) 5 wall squats 5 PVC shoulder passthroughs 5 OH squats w/PVC Overhead Squat (15min to build to moderate triple) MetCon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Focus on what you can control, not the stresses that are out of your

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June 11, 2018

3 rounds for Quality 7 wall squats 6 KB Front Rack walking lunges 5 KBS + Back Squat (5×3 @ 33X1 tempo) Let your life be intentional. Your journey purposeful. Your journey meaningful. Don’t just evolve, adapt.

June 6, 2018 – When to Stop

3 rounds for quality 5 strict t2b / strict hanging knee raise 20 DUs 1 wall walk Metcon (Time) 3 rounds for time 20 DUs 10 burpees 5 “Bear Complex” (155/105) Don’t stop when you’re tired. Don’t stop when you want to. Stop when you’re finished.

June 1, 2018 – SQUAT

EMOM 5 5 air squats Focus on absolute perfect mechanics. This is not for “speed” or for time. Use this it dial in technique and activate muscles. Back Squat (5-5-5-5-5) Why should we all be squatting more? Besides the very obvious fact that it’s a normal and fundamental human movement, we (in the westernized world)

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May 30, 2018 – Why do you Exercise

EMOM 15 1. :30 plank 2. :30 HS hold 3. :30 squat hold Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 deadlifts (275/185) 15 bar facing burpees Most of us will never have the chance to compete in the Olympics, the CrossFit Games, the Super Bowl, a National Championship or anything of similar magnitude. Few

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May 23, 2018 – Reflect

Metcon (Time) 3 rounds 10 c2b pull-ups 5 cleans into… 3 rounds 15 deadlifts 30 air squats into… 3 rounds 10 HR push-ups 5 cleans (155/105) Have you ever stopped and asked yourself why you are where you are, in life, in your career, in your relationships? If you have, how many of you have

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May 22, 2018 : Suicide Pace

Clean Complex (EMOM 6: PC + FS + Thruster) Metcon (Time) For Time 21 Thrusters 400m run 18 Thrusters 400m run 15 Thrusters 400m run (95/65) “The only good pace is suicide pace, and today’s a good day to die” – Steve Prefontaine

May 14, 2018: Low Hanging Fruit

WOD EMOM 10 Odd: 2 alt. TGU Even: 5 wall squats Burgener Warmup: 1. Down and up (shrug/extension) 2. Elbows high and outside (high pull) 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch Overhead Squat (5-5-5)   Snatch Balance (3-3-3)   Hang Squat Snatch (1-1-1) Low hanging fruit doesn’t taste

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