Fitness Blog

The latest news to keep your mind and body fit

Wednesday 10/9/19

Wednesday 10/9/19

“WOW Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Weighted Run (50/35)


Wednesday Primer
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2 : 12 Toes to Bar
Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Assault Bike

Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks


“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Upcoming classes and events…

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Tuesday 10/8/19

Tuesday 10/8/19

Deadlift
Build to Heavy Set of 5

“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders


Bike Recovery
20 Minute Recovery Effort

On the 5:00, 10:00, and 15:00:
20 GHD Sit-ups
20 Hip Extensions


“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.

Upcoming classes and events…

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Monday 10/7/19

Monday 10/7/19

“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Bike/Row

Masters/Int: 40/25’s


Back Squats
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

Rest as Needed Between Sets


“I go and look at a stonecutter hammering away at their rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses their next task, splitting a giant stone in two, they starts hammering away. One blow at a time, they line up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Upcoming classes and events…

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Sunday 10/6/19

Sunday 10/6/19

“Watered Down”
5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70’s/50’s)
100′ Walking Lunge

Masters/Int: Farmer Carry weights (45’s/25’s)


Upper Body Mobility
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body Mobility
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute


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

In the very specific moment, adversity hurts. 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 not always a warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. Nailing a perfect squat snatch doesn’t make us better. Giving a flawless presentation at work doesn’t make us better. We learn when we make mistakes. When we miss, fall over, and get caught off guard. At our very basic biological level, this is how we adapt. Stressors are good for us.

That is, of course, if we them to our advantage. A lesson is useless if we apply it. To many, adversity = outcome. This happened, and that’s it. I didn’t get the job, because “the other guy was more qualified”. Let’s not stop there. Let’s accept the situation for whatever it is, and create an actionable step forward. Not a rose tinted, “the world is good” delusion, but rather recognizing that complaining or wishing things were different gets us nowhere. Instead, we’re going to take the challenge to earn greatness, out of something that once was not. This is the championship mindset.

Adversity + Response = Opportunity.

Upcoming classes and events…

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Saturday 10/5/19

Saturday 10/5/19

“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean and Jerks (135/95)

10:00 – 13:00  Rest

13:00 – 20:00
800 Meter Run
Max Power Snatches (115/80)

20:00 – 23:00  Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)

Masters/Int: 95/65, 75/55, 55/35


Split Jerk
On the Minute x 10:
1 Split Jerk

Sets 1-3: 70-73-76% of 1RM Split Jerk
Sets 4-10: Build to Heavy Single


“Belief is irresistible.” – Phil Knight

Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.

Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

Upcoming classes and events…

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Friday 10/4/19

Friday 10/4/19

“BFFs”
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Stone to Shoulder


Capacity Builder
On the Minute x 10:
8 Barbell-Facing Burpees


“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or not irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we can’t adapt. That we’re too old to learn new tricks.

In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work.

When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Upcoming classes and events…

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Thursday 10/3/19

Thursday 10/3/19

Back Squat
3 Sets of 6

“Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into…

50-35-20:
Double Unders
Air Squats


COOL DOWN
Calves Foam Roll: 1 Minute Each Side
Quad Foam Roll: 1 Minute Each Side
Glute Foam Roll: 1 Minute Each Side


“What you dwell on, is what you become.” – Oprah Winfrey

Humans are the ultimate adaptation machine. The most malleable species on the planet. It’s incredibly important to be thoughtful of what we think about, for what we “dwell” on will literally come to life.

Many unfortunately can dwell on a negative image of themselves. They beat themselves up for mistakes, and convince themselves they don’t have what it takes. That they aren’t the right person to accomplish those kind of aspirations.

Yet, the truth we can all agree on is that none of us currently, at this moment, “have what it takes”… otherwise we’d already be there. We’re all in the same boat, driving forward awkwardly, figuring things out along the way.

Instead of dwelling on the thought of not having what it takes, dwell on the thought, of earning what it takes.

Dwell on an image of you, busting your ass. Dwell on an image of you, sweating, bending over backwards, in order to reach where we want to go. Dwell on an image of you, struggling more than you ever have in your entire life… and making it.

We will not rise to the level of our goals. We instead will fall, to the level of our commitment.

Upcoming classes and events…

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Wednesday 10/2/19

Wednesday 10/2/19

Strict Press
Build to Heavy Single

“Miracle-Gro”
5 Rounds:
200 Meter Run
12/9 Calorie Bike/Row
9 Strict Presses (95/65)

Masters/Int: 75/55


Pause Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy


“When you complain, nobody wants to help you.” – Steven Hawking

Complaining is a contagious disease. And the worst part about it – it feels valid. Especially in that precise moment, it always feels justified.

It’s not going to be the small instance today or next week that will make the difference. This disease does not kill overnight. It’s the culmination that will… a death of a thousand cuts. Invisibly day-by-day taking the life and opportunity away from not only us, but those around us.

Complaining doesn’t happen by accident. It’s a conscious choice, every time, which means we can consciously choose to control it.

Never whine, never complain, never make excuses.

Upcoming classes and events…

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Tuesday 10/1/19

Tuesday 10/1/19

“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Masters/Int:
Round 1: 115/85
Round 2: 95/65
Round 3: 75/55


Clean Positioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 2 Pausing Deficit Clean Pulls (3″ Riser)
Minute 2: 50′ Handstand Walk

Sets: 60-65-70-70-70% of 1RM Clean

Substitutions for Handstand Walk:
Reduce Distance
50 Seconds of Practice
Handstand Weight Shifting
Box Shoulder Taps

Video of Pausing Deficit Clean Pull:  Click Here


“Action is the fundamental key to all success.” – Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.

Upcoming classes and events…

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Monday 9/30/19

Monday 9/30/19

Squat Snatch
Build to Heavy Single

“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-ups

Masters/Int: 75/55


Capacity Builder
5 Sets, Not For Time:
60 Unbroken Double Unders
40% Unbroken Ring Muscle-ups

Substitutions for Double Unders:
Reduce Reps
1 Minute of Pracitce
120 Single Unders

Substituions for Ring Muscle-ups:
Reduce Percentage
Banded Strict Ring Muscle-up


“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes is us the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Danger, Opportunity, Choice.

Upcoming classes and events…

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Sunday 9/29/19

Sunday 9/29/19

“Pump It Up”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

1000m Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)


Upper Body Mobility
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body Mobility
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute


“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

From a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement.

Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

When we recognize through his very own admission that his success was found through his unyielding desire to work through adversity after adversity… we too, can see our potential in whatever we choose to pursue.

Greatness is not by chance. It is by choice.
We just need to work for it.

Upcoming classes and events…

=> SQUAT WORKSHOP! TODAY, Sunday 9/29 at 9am. Come play if you want to learn how to make your squat easier, more efficient, and stronger! Plan an hour or so and be ready to move!

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Saturday 9/28/19

Saturday 9/28/19

“Kelly”
5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls


Barbell Overhead Walking Lunge
Build to a Heavy at Each Distance:
100′ Barbell Overhead Lunge
50′ Barbell Overhead Lunge
25′ Barbell Overhead Lunge

Rest as Needed Between Sets


“You’re remembered for the rules you break.” – General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

 

Upcoming classes and events…

=> SQUAT WORKSHOP! Tomorrow, Sunday 9/29 at 9am. Come play if you want to learn how to make your squat easier, more efficient, and stronger! Plan an hour or so and be ready to move!

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Friday 9/27/19

Friday 9/27/19

“Gut Feeling”
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

Masters/Int:115/80


Capacity Builder
3 Sets For Time:
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
15 Toes to Bar

Rest 2 Minutes Between Sets

Substitutions for Toes to Bar:
Reduce Reps
Knee Raises 
Toes High as Possible


“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

 

Upcoming classes and events…

=> SQUAT WORKSHOP! This Sunday 9/29 at 9am. Come play if you want to learn how to make your squat easier, more efficient, and stronger! Plan an hour or so and be ready to move!

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Thursday 9/26/19

Thursday 9/26/19

“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Bike/Row
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*


Cool Down
Hamstring Foam Roll: 1 Minute Each Side
Calf Foam Roll: 1 Minute Each Side
Quad Foam Roll: 1 Minute Each Side


“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.

Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.

It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?

 

Upcoming classes and events…

=>NEW! This Sunday 9/29 at 9am – SQUAT WORKSHOP! Come play if you want to learn how to make your squat easier, more efficient, and stronger! Plan an hour or so and be ready to move!

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

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