Saturday, 1 October

0730- Olympic Lifting Practice and additional lifting work, this is not a structured class

0900- Class


“Freedom Sauce” Partner WOD

4 Rounds: movements must be completed in order
60 Overhead Squats (bar will come from the floor)
60 Bar-Facing Burpees
40 Calorie Row

Round 1: (RX 95/65) (Scaled 45/35)
Round 2: (RX 115/85) (Scaled 75/55)
Round 3: (RX 135/95) (Scaled 95/65)
Round 4: (RX 155/105) (Scaled 115/85)

*Score = Total Calories

Time CAP: 40 Mins


“What you resist, persists”.

What would you think about if I told you to not to think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what to do.

Turn “don’t slow down” into “I can hold this pace”.
Turn “don’t mess this up” into “focus on a clean jumpshot”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.


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