Metcon so you don't feel fat on Saturday "Parti Time" For Time [30 Minute Cap]: 300 Double Unders 2 Mile Run 100 Toes to Bar Partition However You'd Like *Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.

Metcon for a sexy Thursday "Popeye" For Time: 200 Meter Farmers Carry 60/40 Calorie Bike 20 Dumbbell Box Step Overs 60/40 Calorie Bike 20 Dumbbell Box Step Overs 60/40 Calorie Bike 200 Meter Farmers Carry Dumbbells: (50's/35's) Box: (24"/20") *Score = Time it takes to complete the workout

DAILY MINDSET “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

Metcon for badasses only: "The Sweet Escape" For Time: 15 Unbroken Clean & Jerks 3,000/2,400 Meter Bike Rest 3 Minutes 12 Unbroken Clean & Jerks 3,000/2,400 Meter Bike Rest 3 Minutes 9 Unbroken Clean & Jerks 3,000/2,400 Meter Bike [Every Break]: 500/400 Meter Penalty Lap Barbell: (135/95) *Score = Time it takes to complete the workout

DAILY MINDSET “Don’t tell me who you are. Tell me what you are.” When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past. When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs. Will we be defined by who we’ve been in the past, or by w

DAILY MINDSET “Give more. Give what you didn’t get. Love more. Drop the old story.” We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition. When we “fight against” something, such as something in th

DAILY MINDSET “If you fight for your limitations, you get to keep them.” - Jim Kwik Our harshest critic is in between our ears. We’ve all been there... telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough. Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on. Yet what can be the harshest critic, can

HAPPY BIRTHDAY ASTON! LOVE YA SON! DAILY MINDSET “If failure is not an option, neither is success.” We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences. That’s a dangerous person. Dangerous enough… to accomplish something great. We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that canno

DAILY MINDSET “75% Emotional, 25% Physical” It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton). But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we

DAILY MINDSET AF “Bread today is better than cake tomorrow” - Chinese Proverb There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are. Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite. There’s a hormone in our brain called dopamine. It’s the “feel good”