Tuesday, March 27, 2018


As athletes, we work on different goals we have set for ourselves on a daily basis. Some of us work on our weaknesses, while others focus on their strengths.

Imagine how hard any of this would be if you surrounded yourself with people that didn't encourage, support, and comfort you. How horrible would it be If someone walked up to you and said "OK your form is terrible and you should stop trying!"

Now that is a pretty extreme example, but eventually you probably would start believing what that person is saying. So after a while, we would begin to compromise our goals and even our character.

We are warned of this in the bible...

1 Corinthians 15:33
"Don't be fooled by those who say such things, for "bad company corrupts good character."

Bad company, or poor friends, are like poison.... slowly seeping into your life and changing who you are.

This obviously does not only apply to working out, but it also applies to every aspect of our lives. It is so very important to surround yourself with people who are made of good character and have integrity because that will rub off on you.

Also we want to be that example for others to model.

So, take the time today to examine the people you call friends and see if any of them put you in situations where you compromise what is important to you.  If you find that someone fits this "bad company" criteria, Pray about it and seek counsel with someone you trust to see if you need to make a change. As for our CrossFit family... lets show good character by encouraging, loving, and supporting each other to achieve our goals in fitness and in our daily lives.

Group warm up
clean grip empty bar warm up

Strength (with a 15 minute clock)

Big Clean Complex
2 hang squat cleans -> 1 Squat Clean -> 1 Push Press
2 hang squat cleans -> 1 Squat Clean -> 1 Push Jerk
2 hang squat cleans -> 1 Squat Clean -> 1 split Jerk

(You can not drop the bar during the 3 sets of the lift)


We will go in waves of 7 athletes at a time. As soon as one group comes off of the rowers, wait 1 minute, then the next wave will start

5 minutes of Rowing for calories
4 minutes of burpees
3 minutes of hang Squat cleans 105/75, 95/65, 75/55
2 minutes of Situps
1 minute of Hand Stand Pushups (1 abmat allowed for Rx)

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