Categorized as: MOTIVATION

Dear Hard Work

Dear Hard Work,
I used to hate you,
When you called my name,
I heard it but ran away from you,
When I knew you were coming,
I used to hide from you,
When you influenced others to talk to me,
I quickly made excuses to get away from you.

Afraid of the pain because I didn’t want to get hurt
Afraid to fail, so I didn’t even try
Afraid of the shame that you might put me through and
Afraid of your name because of what you have done to others

Who do you think you are?
Making me so afraid of who you are?

Reflection in the mirror,
Shadow behind me,
I take one step and still,
Your ahead of me,

Sweat on my face, tears in my eyes,
I keep on going,
I heard you tell no lies,

You turn the poor to rich,
F to A’s

Is there anything that you can’t do?

Now look at me,
You made me who I am today,
and because of you,
I have this never losing, never giving up attitude

That is not in my vocabulary
When they quit, I keep going,
When they sleep, I work harder,
When they say that I can’t and count me out, I show them that I can

When I tell them about my dreams,
And they laugh, I make sure I laugh last….



Tuesday April 28th, 2015:

  • Hand Stand Push Ups – Max Sets of 5 Reps

3 RFT:

  • 30 Wallballs
  • 30 Hang Power Snatches (75/45)

coming Wednesday….

Top Secret

Lexie’s Success Story!

We all have our own story on how CrossFit has changed our lives for the better. Today we are giving a special shout out to one of our most inspirational members to date, Lexie Ward.

“Today marks my one year anniversary since starting CrossFit and my decision to stop making excuses. What a year!!!!!! Between losing weight and gaining 20 pounds of muscle, my favorite change has been transforming my mind. I no longer think I can’t do things, or it seems too tough. I woman up, and MAKE THINGS HAPPEN for myself! Thanks for cheering me on on along the way!”

 Thursday April 23rd, 2015:

A) Overhead walking lunge practice:

  • 5 mins practicing with plates
  • 5 mins with med balls
  • 5 mins with 1 arm kettlebells

B) 10 Minute EMOM:

  • 10 KB Swings with 2 sec pause at the top

(Rest 3 Minutes)

C) 10 Minute EMOM:

  • 20 Wallballs RX (15 modified)

coming Friday…

A) Deadlift heavy 3 Rep touch & go

B) Teams of 2:

  • 100 Ring Rows
  • 150 DB Push Press (40/20)
  • 100 Burpees

If music be the food of love, play on

“Without music, life would be a mistake.” – Friedrich Nietzsche

Aren’t you glad we have music in our gym. I know sometimes the stations we play are not on point. We always joke that we turn the music up on high to hide the heavy breathing and gasping coming from your hard efforts. Below is a great video of the unconscious  connection between man and music.

Watch on as this old and close to mute man is converted into an animated and jovial person who is motivated by hearing music from his era through an iPod.

Watch HERE

p.s. If you have a playlist that you want to hear in the gym. Please bring it!

 Saturday April 18th, 2015

15min AMRAP:

  • 100m Run
  • 20 KB Swings (Russian-heavy)
  • 30 Double Unders

coming Monday…

Top Secret!

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