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Friday…1/4/18

******* Mindset: “Always make a total effort, even when the odds are against you.” –Arnold Palmer ******* Nutrition: Focusing on Real Food Not Food Products ******* Movement: A. MWOD: Calf Stretch – 30sec/side Plyo Warm-Up B. Metcon: For Time: 1-2-3-4-5-6-7-8-9-10 Power Cleans (115/80) 10 Box Jumps (24/20) 25 Double Unders *Double Under scale = 50 […]

Thursday…1/3/18

******* Mindset: “The last 10 percent it takes to launch something takes as much energy as the first 90 percent.” –Rob Kalin, founder of Etsy ******* Nutrition: Focusing on Real Food Not Food Products ******* Movement: A. MWOD: Lax ball + traps/scapula B. Metcon: 5min AMRAP: 10 Dumbbell Front Rack Lunges (50/35) 5 Handstand Push-Ups […]

Wednesday…1/2/18

******* Mindset: “Champions keep playing until they get it right.” –Billie Jean King ******* Nutrition: Focusing on Real Food Not Food Products ******* Movement: A. MWOD: T-Spine & Midline   B. Weightlifting: 15min to find a Heavy Single Snatch (2 sec pause at the knee) *You will set up for a snatch, pull to your […]

Monday…12/31/18

******* Mindset: “We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.” –Plato ******* Nutrition: Focusing on Real Food Not Food Products ******* Movement: A. MWOD: Front Rack T-Spine   B. Metcon: 20min AMRAP, with a partner: 12 Clean & […]

Friday…12/28/18

******* Mindset: “Today a reader, tomorrow a leader.” –Margaret Fuller ******* Nutrition: Focusing on Real Food Not Food Products ******* Movement: A. MWOD: Couch Stretch – 30sec/side B. Skill: 10-12min of Wall Ball instruction and skill practice. Be sure to include: -Breathing technique -Good “front rack” positioning -Cycling techniques such as leaving the arms up […]

Thursday…12/27/18

******* Mindset: “Every truth passes through three stages before it is recognized. In the first, it is ridiculed. In the second, it is opposed. In the third, it is regarded as self-evident.” –Arthur Schopenhauer ******* Nutrition: Focusing on Real Food Not Food Products ******* Movement: A. MWOD: Front Rack Mobility B. Weightlifting: 15min to find […]

Friday…12/21/18

******* Mindset: “Death is very likely the single best invention of life. It’s life’s change agent; it clears out the old to make way for the new. Right now, the new is you. But someday, not too long from now, you will gradually become the old and be cleared away. Sorry to be so dramatic, […]

Thursday…12/20/18

******* Mindset: “I can say the willingness to get dirty has always defined us as an nation, and it’s a hallmark of hard work and a hallmark of fun, and dirt is not the enemy.” –Mike Rowe ******* Nutrition: Focusing on Real Food Not Food Products ******* Movement: A. MWOD: Front Rack Mobility   B. […]

Wednesday…12/19/18

******* Mindset: “Choose a job you love, and you will never have to work a day in your life.” –Anonymous ******* Nutrition: Focusing on Real Food Not Food Products ******* Movement: A. MWOD: T-Spine & Midline   B. Weightlifting: 12-15min to find a “Heavy” 5 TNG Power Snatch *No dropping the bar, must be cycled […]

Tuesday…12/18/18

******* Mindset: “A mind is like a parachute. It doesn’t work if it isn’t open.” –Frank Zappa ******* Nutrition: Focusing on Real Food Not Food Products ******* Movement: A. MWOD: Squat Therapy – https://www.youtube.com/watch?v=uC2EFOAL6I4   B. Weightlifting: 15min to find a Heavy Double Thruster, from the rack *No jerks allowed. *Does NOT have to be […]

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