"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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13 April 2018

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FRIDAY 180413

Three Rounds for Time:

Run Big Loop (or Row 1500 Meters)
Rope Climb, 5 Accents
Strict Dumbbell or Kettlebell Press, 30 Repetitions (35lb. / 25lb.)

Rest as needed then,

“Cash Out’ with 20 Repetition Super Set Back Squat

Note: On todays session, athletes MUST utilize the Strict Press – NO use of the legs or hip! Scale weight as needed. Rope Climb substitute is 7 Strict Pull-ups for each accent. There is a 25 minute time cap on todays session.

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The Warrior and the Monk

Now through April 24, 2018, Coach will be donating all proceeds from Amazon Pre-Orders of his book to the Courage Foundation and the Integrated Recovery Foundation. These two amazing Non-Profit groups have a collective mission to serve our nations Veterans. Now is the time to purchase a book! ORDER TODAY!

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Friday Schedule

6AM & 4PM – CrossFit
8AM – Olympic Lifting and Strength Training (No 5PM Today)

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