Jim
Join us for Sip and Stretch tonight at 7pm
Link in Box Brief 

Warmup
5:00 Minute Clock
6 Alt. Worlds Greatest Stretch
12 Air Squats
:30 Plank Jacks

WOD
2 Sets: AMRAP 5:00 Minutes
10 Jumping Air Squats/ 10 Double DB Deadlifts (50lbs/35lbs)
10 Situps
*Rest 3:00 Mins b/t sets
Post scores to comments

Accessory Work
3 Sets
10 Lateral Box Step ups (each side)
10 Single Leg Hip Bridge (each side)
10 DB Upright Row (each side)

Stretching
:30 Upward Dog Stretch
:30 Downward Dog Stretch
2:00 Frog Stretch

Box Brief:
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09

Rest Day
Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog

Built By Division Mindset

“With myself, I have to hold the line. There are areas within myself where I CANNOT compromise. I am going to work hard. I am going to train hard. I am going to improve myself. I am not going to rest on my laurels. I am going to own my mistakes and confront them. I am going to face my demons. I’m not going to give up, or give out, or give in. I’m going to stand. I am going to maintain my self-discipline. And on those points there will be No Compromise. NOT NOW.  NOT EVER.”
― Jocko Willink, Discipline Equals Freedom: Field Manual

Pat

Warmup
2 Rounds
10 Big Arm Circles (forward/backward)
20 Alt. Bodyweight RDLs (total)
5 Inch Worms to pushups

WOD
OTM for 20:00 Minutes
Min 1. 10 Single Arm Bent Over Rows (each arm)
Min 2. 15 Hand Release Pushups
Min 3. Max Reps Alt. Box Step ups/ Double DB Box Step Overs (50lbs/35lbs)
Post scores to comments

Accessory Work
3 Sets
10 Bulgarian Split Squats (each side)
10 Cat Cow Exercises
10 Single Arm DB Tempo Bench Press (each side/ 2 seconds down, 2 seconds up)

Stretching
2:00 Pancake Stretch
1:00 Couch Stretch (each side)

Laura

Warmup
4:00 Minute Clock
6 Alt. Worlds Greatest Stretch
4 Inch Worms to Pushups
8 Air Squats

WOD
21-18-15-12-9-6-3
Air Squats/ Goblet Squats (50lbs/35lbs)
Burpees/ DB Facing Burpees
Post scores to comments

Accessory Work
3 Sets
10 Suitcase Deadlifts (each side)
15 Single Leg Calf Raises (each side)
20 Hip Bridges

Stretching
20 Alt. Scorpion Stretches

Nick

Warmup
3 Rounds
:30 Jumping Jacks/Single Unders
60: Flutter Kicks (total)
10 Reverse Lunges

WOD
AMRAP 12:00 Minutes
10 Alt. Box Step ups/ Alt. DB Snatch (50lbs/35lbs)
20 Alt. V-UPs
40 Plate Hops/ 60 Double Unders
Post scores to comments

Accessory “Ab Burner”
1 Round
1:00 Plank
30 Alt. Leg VUPs
1:00 Side Plank (right)
30 Alt. Leg VUPs
1:00 Side Plank (left)
30 Alt. Leg VUPs

Rest Day
Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog

Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not. 

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

Crystal

Warmup
3 Rounds
:30 Single Unders/Jumping Jacks
5 Jumping Air Squats

WOD
3 Sets of: AMRAP in 4:00 Minutes, Resting 2:00 Mins btw sets
30 Plate Hops/30 Double Unders
15 Air Squats/ Single arm DB thrusters (50lbs/35lbs)
Post scores to comments

Accessory Work
5:00 Min Pistol progression work
*Single leg squat from top of box to floor
*Single leg squat to box
*Single leg rig/assisted pistol (hanging onto rig/doorway for balance)

Ken
Join us for Sip and Stretch tonight at 7pm
Link in Box Brief 

Warmup
5:00 Min Clock
10 Glute Bridges
5 Russian baby makers
10 Reverse lunges (total)

WOD
3 Rounds for time
12 Alt. Box Step ups/Double DB Deadlifts (50lbs/35lbs)
9 Burpees/ Lateral DB Burpees
12 Alt. Jumping Lunges/ Double DB Front Squats (50lbs/35lbs)
REST 5:00 Minutes
For Time
36 Alt. Box Step ups/Double DB Deadlifts (50lbs/35lbs)
27 Burpees/Lateral DB Burpees
36 Alt. Jumping Lunges/Double DB Front Squats (50lbs/35lbs)
Post scores to comments

Accessory Work
3 Sets:
10 Cat Cow Exercises
10 Bird dogs (per side)
20 Supermans

Stretching
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (each side)

Box Brief:
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09

Rest Day
Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog

Built By Division Mindset

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?

Meghan
Join us for Yoga tonight at 7pm. Link in Box Brief

Warmup
3 Rounds
12 Alt. Bodyweight RDLs (in total)
4 Inch Worms to Pushups
:30 Single Arm DB Overhead Hold/ Plank Hold (each arm/each side)

WOD
3 Sets of:
1:00 Min: Max Situps
1:00 Min: Max Alt Box Step ups/ DB Box Step ups
1:00 Min: Max Alt. Leg V-UPs
1:00 Min: Max Reps Chair Dips/ DB Single DB Devil Press (50lbs/35lbs)
1:00 Min: REST
Post scores to comments

Accessory Work
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot-each side)
10 Single Leg DB RDL (each side)

Stretching
2:00 Min: Pigeon Stretch (each side)

Box Brief:
Wednesday Yoga:
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09 
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09