Daily WOD

Flogging board is back! Keeping Paul T’s memory alive with the fun flogging board he created. Be sure to follow these gym rules or else! 😉

Today’s WOD

# “Merry Go ‘Round”

For Time:
400 Meter Single Dumbbell Farmers Carry (35/20)
70/50 Calorie Assault Bike
200’ Walking Lunge
70/50 Calorie Assault Bike
400 Meter Single Dumbbell Farmers Carry (35/20)

DAILY MINDSET
**“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins**

We can’t always see what is ahead on the windy road. We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

Our CFK Ignite Bootcamp is off to an amazing start! Lots of sore muscles this week from all the hard work! Looking for an efficient, effective and FUN way to get fit surrounded in a positive and safe environment? Contact joanne@crossfitkitchener.com and learn more about our awesome program!

Today’s WOD

 DAILY MINDSET
You can’t build on top of success you don’t acknowledge.” – Dallas Travers**

There’s a dark side to being so driven. We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven. That’s not where the harm comes from. The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

5×5 Front Squats
“Granola Bar”
AMRAP 12:
7 Clusters (115/85)
7 Lateral Burpees Over Barbell

Guess what’s in store for Saturday???

Today’s WOD

3 rounds

Partner WOD

Buy In 5 tire flips

Partner A:
200 meter Sled barrow run
Partner B while the other partner Runs:
Max Squats
Max  Plank Hold
Max Lunges
Max Flutter Kicks

While Partner A runs 200 meters with sled barrow , Partner B will perform max repetitions of the specified movement per station. Once the Run is completed, athletes will switch and move to the next station.

Cash out

5 tire flips

Score is the time on the clock when all the tire flips are completed