Instant gratification is a byproduct of unfulfilled highest values. When we are feeling unfulfilled we use quick fixes to create a sense of fulfillment, but as the name implies the effects are not long lasting. People use sugar binges, shopping sprees, excess social media, alcohol, escape into TV land, overtraining, etc. to create a sense […]

Let’s Talk about The Poop One of the most important aspect of health is GI elimination; for athletes, lots of calories go IN, and as a result of digestion, training, and metabolism, lots of stuff must come OUT.  How it comes out can be highly diagnostic of what’s going on (or not going on!) inside […]

Partner skill building: 3 attempts to find max handstand walking distance (partner holding feet if necessary) WOD For time, move from ground to overhead in teams of two: WOMEN 3900 lbs MEN 5700 lbs *you can have two bars if mixed couple, one partner works at a time Working partner must stop every 5 reps […]

WOD run 200m (street and back) 4 front squats run 200m 8 front squats run 200m 12 front squats 200m waiter carry (left arm to street, right arm back) 25 pull-ups 200m waiter carry 25 pull-ups *front squat weight 105/155, waiter carry 25/45

Rest Day Hit the mobility