“Long Haul”

Complete the following for time:

2 Rounds:

20 Push Presses, 115#/85#

30 Single Dumbbell Box Step-ups, 24″/20″, 50#/35#

40 Burpees

50/35 Calorie Row


What Is Your Level Of Buy In?

Do you have buy in, in your life? In your goals? In your relationships? In what you are doing at the gym? This was the CompTrain Mindset for Tuesday and talks about exactly that. Give it a read and think about what you do in your own life.


“Head, Heart, Hands.” – Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands.
Our reasons are what will reap our results.

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In 13:00 build to a heavy set of 5 reps:



“The Undertaker”

Complete as many rounds as possible in 13:00 of the following:

60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts, 245#/165#

15 AbMat Sit-ups

25 Double Unders

Buy In on the Bike happens only once

 Bryan getting those calories!

All The Deadlifts Today!

In today’s workout there are a lot of deadlift reps so lets set you guys up for success! This video, CrossFit put out, goes over all the points of performance and how to properly do a Deadlift. Give it a watch and put those cues to use in todays workout. Your Coach will be watching to make sure everything looks good! 



“Foot Locker”

Complete the following for time:

5 Rounds:

9 Toes to Bar

15 Wallballs, 20#/14#

Directly Into…

5 Rounds:

9 Power Snatches, 75#/55#

15 Overhead Squats, 75#/55#

Perks of being at the 6 AM class!

Did You PR Your Fran Time?!?

Friday we got to do “Fran”, and A LOT of you got a PR which is so awesome to see! If you were one of those athletes, congrats to you! Even if it was by 1 second, that is improvement and validates all the hard work you’ve been doing in the gym. If you didn’t hit a PR, that is OK! Don’t let not getting a PR stress you out or discourage you. Maybe it was an off day, maybe you didn’t sleep well, maybe you were feeling a little under the weather. Stuff happens and we can’t have perfect days all the time. Keep training hard and next time we do a benchmark, your hard work will pay off, we promise. 

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Rest Day!

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.”

– Vivian Greene


Get some stretching in today like these ladies!

Saturday Teamwork

“Dead Sea”

In teams of 3 complete the following for total reps:

4 Rounds:

4:00 Row for Calories

3:00 Lateral Burpees over Barbell

2:00 Deadlifts, 225#/155#

No Rest Between Rounds

Team Susan, Rae-Rae, and Sarah!



Complete the following for time:


Thrusters, 95#/65#


The in-between class time hangout!

Benchmark Workout, Fran!

We GET to test the benchmark workout “Fran” today, who is excited?!? You all should be! Benchmarks are fun because they are just that, a benchmark. You get to see where you were and where you are now. Maybe last time you did “Fran”, you scaled the weight. Maybe you did ring rows. Maybe you had to scale the reps. Whatever it was, today will show you where you are at now. Its good to look back on these benchmarks and see the progress you’ve made. We have been training our motor so today should be a good test for all that training. Get in there today, go fast, and have fun with “Fran”!

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“Moscow Mule”

Complete on the 4:00 for 6 rounds of the following:

15 Russian Kettlebell Swings, 70#/55#

50′ Walking Lunge

15/12 Calorie Assault Bike


Getting That Interval Work In!

You guys have been doing a lot of interval work lately so you should know how to approach workouts like today’s. You will have 4:00 to complete the three movements, ideally done within 3:00 so you have at least one minute of rest. The score will be the slowest of the 6 rounds, so we don’t want our pace to drop off too much from round 1 to round 6. In order to achieve that we need to keep the intensity high. The movements today are very low skill so we can focus on just moving at a quick pace and turning the brain off. Go unbroken on the Russian Kettlebell Swings, go fast on the Walking Lunges and strong effort on the Bike every time and your score will reflect that. Get out there and get some work done!

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Complete as many rounds as possible in 20:00 of the following:

20 Wallballs, 20#/14#

20 Single Arm Dumbbell Power Snatches, 50#/35#

20 Box Jumps, 24″/20″

20 Single Arm Dumbbell Push Presses, 50#/35#

20/15 Calorie Row

Row, Row, Row your boat!

CompTrain Daily Mindset For Wednesday.

This was too good not to post. How you look at things can change your attitude towards them. We are all so lucky to wake up and be alive another day so use that time to appreciate the normalcies in life. Change how you react to things by saying, “I get to”, instead of, “I have to” and your life will become a lot more enjoyable. 

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field, taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, “if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.”

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In 13:00 build to a heavy triple:

Bench Press

Last completed: 8/13/19


“Swole Cycle”

Complete a Tabata for each of the following:

Strict Pull-ups

Bike Calories


Bike Calories 

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Last Completed: 8/13/19

 Ryan G doing what Ryan G does best!

Repeat Workout!

Today we are repeating “Swole Cycle”. You will be doing a Tabata (:20 of work and :10 of rest) of those four movements. Since you are working for 20 seconds on and 10 seconds off, keep the intensity high for the entire 20 seconds, knowing you have some rest coming up. You will be on one movement for 4 minutes before moving onto the next.

For the strict movements, pick a number you can see yourself getting in the later intervals (5th or 6th) and hold that across all 8 intervals. Move for as much of the 20 seconds as you can without hitting a wall early on. On the bike, pick a fast pace you can maintain for all 8 intervals. Look at either the Wattage or RPM associated with you fast pace and keep that for the entire 20 seconds. Coming off of the rest and trying to get your bike to the RPM or Wattage you want can be difficult, start with 2-3 seconds of a “sprint start” or burst to get those going before settling in. 

The last time we did this was on 8/13/19. In SugarWod, you should be able to see what you got for each movement, lets try and get even one rep better!




In 15:00 build to a heavy single:

Hang Squat Clean



Complete as many rounds as possible in 9:00 of:

30 Double Unders

1 Hang Squat Clean, 155#/105#

30 Double Unders

2 Hang Squat Cleans, 155#/105#

30 Double Unders

3 Hang Squat Cleans, 155#/105#

Go up by one rep each round 

 When your legs don’t work after going ham on the bike!

CompTrain Daily Mindset For Monday.

In today’s Daily Mindset ask yourself some questions. Are we taking the time and making the effort to practice? To slow down and make each attempt worthwhile? To be ok with not being at the top of the leader board or even on the leaderboard? 

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as a means to grow… true chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, and stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?



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