Saturday, 8 October


Come out and support Shogun CrossFit’s very own Coach Molly as she competes in the Japan CrossFit Championship at CrossFit Asia on Saturday and Sunday! Check out the Shogun CrossFit Instagram for details throughout the weekend!


SOTTS PRESS, 3 Sets of 5 @ light weight, 3 sec pause overhead

POWER SNATCH & HANG SNATCH, 5 Sets of 1 [1 PWR Snatch + 1 Hang Squat Snatch] @ 70-75% 1RM

HALTING SNATCH DEADLIFT, 3 SETS OF 3 @ 95-100% 1RM Snatch, 3 sec pause at mid thigh

“Chuck Heavy”

Chief Petty Officer Charles “Chuck” Humphrey Keating IV – known to friends and family as “C4” – was a US Navy Seal who was killed in action on May 3, 2016, while attempting to rescue US Military advisers that were pinned down by ISIS fighters in the Iraqi town of Telskof.

For Time [40 Minute Cap]:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters (45/35)
1 Mile Row

*Score = Time it takes to complete the workout


“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.

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