Quote of the Week 12-23-2019

“The secret to getting ahead is getting started.”


As we approach the New Year I feel it is important to chat about New Year’s Resolutions.  Some people LOVE them, some people HATE them, some people feel it’s just a silly arbitrary date, others feel it is the best time of the year to revamp their entire lifestyles.  Think about how you feel about New Year’s Resolutions and bring it up to me in class this week- no judgement on my end, I am just curious to know.

What I do know is this- according to the Statistic Brain Research Institute, just 8% of people actually achieve their New Year’s resolution.  This means 92 out of 100 people fail to achieve their important goals. But why is that? A tremendous amount of research suggests that poor planning largely contributes to failing to meet your goals.  “When you fail to plan you plan to fail” is a cliche because it is true. This year I want to give you guys every opportunity to succeed and join the elite 8% that actually come out on top of their goals.  Let’s use these next two weeks to create an open dialogue about how we can get you to where you want to be. I have also created some links to get you started on your journey right. I strongly suggest you guys stock up with everything that you need to get this new year, new you mentality off and running!

The Holiday Party is on like Donkey Kong!  Saturday, December 28th at 4 PM right at our gym.  Potluck style, bring whatever and whoever you want.  The more the better this year guys- it’s all free and I would love a big celebration to share with you all.  The gym will be providing lots of food and drinks and I am certain (like always) there will be way too many excellent desserts to choose from.  Time to celebrate an amazing year of fun, hard work, and Community! 

We have an interesting week ahead due to Christmas being right smack in the center.  Keeping with tradition we will be hitting our “12 Days of Christmas” WOD this Tuesday at 9am.  There will be no classes held on Christmas which means I’m making you work extra hard the other days!  Each Strength will be twelve minutes to find a heavy single and our Metcons are meant to be full body burners.  This is certainly a turned up week so do your best to focus on recovery and prioritize both nutrition and sleep.




12 Minutes Build To

Heavy Power Clean


Ascending Ladder

1 Deadlift (315#/225#)

1 Ring MU

2 Deadlift

2 Ring MU…

10 Minute Cap



“12 Days of Christmas”

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

-Rep Scheme Like The Song-





12 Minutes Build To

Heavy Strict Press


“Fight Gone Bad”


Sumo deadlift high-pull (75#/55#)

Box Jumps

Push Press (75#/55#)

Row (Calories)



12 Minutes Build To

Heavy Front Squat


“Jacked Up Fran”


Thrusters (95#/65#)