Posted: February 3, 2011 by Jason in WODs

Back Squat


This is 1 rep  max lift!  If you fail on a lift, THAT’S GOOD!  Drop a little weight and do it again until you find a true 1 rep max.


50 KB Swings

50 Knees to Elbows

We’re approaching a point in our programming where you are going to have to trust your body to do what you’ve been training it to do.  We cannot improve without failing!  If we fail, we learn, correct and do it better the next time.  That’s what makes you all athletes, not members and not clients.  Your success is what you carry around with you.  It’s what gives you the ability to look at another person and say, “Bet they can’t do it!”  We achieve this through confidence in ourselves.  Trust yourself that you’ve gotten stronger, faster, and coordinated.  Visualize what you want to accomplish and then try it.  If it doesn’t happen the first time, don’t get frustrated and say you can’t.  That phrase is not allowed on my floor and should not be in  your vocabulary.  Tell yourself you will do it, see yourself doing it and make yourself do it.  I promise you, if you do not push yourself beyond what you percieve is possible, you will never, and I mean never, accomplish your goals.  Keep up the excellent work and effort you’ve all been giving.  Make something new happen everyday.


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