WODs

Friday…11/16/18

******* Mindset: "I have learned over the years that when one's mind is made up, this diminishes fear." --Rosa Parks ******* Nutrition: A Different Way to Coffee... ******* Movement: A. MWOD: Front Rack Mobility   B. Weightlifting: 15min to find a Heavy Single for...

Thursday…11/15/18

******* Mindset: "Everybody wants to be famous, but nobody wants to do the work. I live by that. You grind hard so you can play hard. At the end of the day, you put all the work in, and eventually it'll pay off. It could be in a year, it could be in 30 years....

Wednesday…11/14/18

******* Mindset: "Start where you are. Use what you have. Do what you can." --Arthur Ashe ******* Nutrition: A Different Way to Coffee... ******* Movement: A. MWOD: Calf Stretch – 30sec/side   B. Skill: 10-12min of Double Under instruction & skill practice. Be...

Tuesday…11/13/18

******* Mindset: "I urge you to please notice when you are happy, and exclaim or murmur or think at some point, If this isn't nice, I don't know what is." --Kurt Vonnegut ******* Nutrition: A Different Way to Coffee... ******* Movement: A. MWOD: T-Spine & Midline...

Monday…11/12/18

******* Mindset: "The crisis of today is the joke of tomorrow." --H.G. Wells ******* Nutrition: A Different Way to Coffee... ******* Movement: A. MWOD: Lax ball + pec & scapula   B. Metcon: “21 Guns" 21min AMRAP: Run 400m 21 Push-Ups 21 Box Jumps 15 Burpees 9...

Friday…11/9/18

******* Mindset: "For small creatures such as we, the vastness is bearable only through love." --Carl Sagan ******* Nutrition: 5 Habits of Highly Successful Eaters! ******* Movement: A. MWOD: Front Rack Mobility B. Weightlifting: 15min to work up to 60-70% of 1RM...

Thursday…11/8/18

******* Mindset: "I attribute my success to this: I never gave or took any excuse." --Florence Nightingale ******* Nutrition: 5 Habits of Highly Successful Eaters! ******* Movement: A. MWOD: Pigeon Pose – 30sec/side Plyo Warm-Up B. Metcon: CrossFit Games Open Workout...

Wednesday…11/7/18

******* Mindset: "Everyone has a plan 'til they get punched in the mouth." --Mike Tyson ******* Nutrition: 5 Habits of Highly Successful Eaters! ******* Movement: A. MWOD: Posterior Chain & Shoulder activation B. Skill: 8min EMOM: Odd min – 6-8 Handstand Push-Ups...

Tuesday…11/6/18

******* Mindset: "If opportunity doesn't knock, build a door." --Milton Berle ******* Nutrition: 5 Habits of Highly Successful Eaters! ******* Movement: A. MWOD: T-Spine & Midline activation B. Weightlifting: 15min to work up to 60-70% of 1RM Snatch and complete...

Monday…11/5/18

******* Mindset: "What lies behind us and what lies before us are tiny matters compared to what lies within us." --Henry Haskins ******* Nutrition: 5 Habits of Highly Successful Eaters! ******* Movement: A. MWOD: Couch Stretch – 30sec/side B. Metcon: For Time - 75...

Friday…11/2/18

******* Mindset: "I alone cannot change the world, but I can cast a stone across the water to create many ripples." --Mother Teresa ******* Nutrition: What's it going to take to convince you to change?  ******* Movement: A. MWOD: Banded Hamstring Stretch – 30sec/side...

Thursday…11/1/18

******* Mindset: "For me, the most fun is change or growth. There are definitely elements of both that I like. Launching a business is kind of like a motorboat: You can go very quickly and turn fast." --Tony Hseih ******* Nutrition: What's it going to take to convince...

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