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2021

Dec

16

December 17, 2021

CrossFit Antietam 0

A. 15 Minutes to Find a 3RM Back Squat

5 Rounds For Time:
50 Double Unders
50-ft. Single-Arm Overhead Walking Lunge (50/35#)

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Family // Fitness // Fun

6 Min Run @ Moderate Pace
60 Seconds Walk
60 Secon

6 Min Run @ Moderate Pace
60 Seconds Walk
60 Seconds @ Fast
60 Seconds @ Easy

5 Min @ Moderate
50 Seconds Walk
50 Seconds @ Fast
50 Seconds @ Easy

4 Min @ Moderate
40 Seconds Walk
40 Seconds @ Fast
40 Seconds @ Easy

3 Min @ Moderate
30 Seconds Walk
30 Seconds @ Fast
30 Seconds @ Easy

2 Min @ Moderate
20 Seconds Walk
20 Seconds @ Fast
20 Seconds @ Easy

1 Min @ Moderate
10 Seconds Walk
10 Seconds @ Fast
10 Seconds @ Easy

“I was complaining I had no shoes, until I met a

“I was complaining I had no shoes, until I met a man who had no feet.” - Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.

Never whine, never complain, never make excuses.

SETTLE IN
FEEL IT
ACCEPT IT
LEARN TO ENJOY IT 🔥

SETTLE IN
FEEL IT
ACCEPT IT
LEARN TO ENJOY IT 🔥

We have a bunch of athletes competing in the quart

We have a bunch of athletes competing in the quarterfinals this weekend! If you see them, wish these guys GOOD LUCK! Oh, and yell at them if they’re mid-wod 😝

WORKOUT WEDNESDAY!!

10 Min Run Easy

Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

Matt and Austin Final Event WIN!!!!

Matt and Austin Final Event WIN!!!!

Final Event for Brandon and Connor!!

Final Event for Brandon and Connor!!

Last event for Rissa and Kenna! 3rd place on this

Last event for Rissa and Kenna! 3rd place on this event!

Event win for Matt and Austin! Such a close race f

Event win for Matt and Austin! Such a close race for this one!

Event 3 for Brandon and Connor!

Event 3 for Brandon and Connor!

Ladies event 3! They won their heat! 💪🏻💪🏻

Event 2 for Matt and Austin

Event 2 for Matt and Austin

Event 2 Brandon and Connor

Event 2 Brandon and Connor

Event 1 for Muscle Mommies 💪🏻

Event 1 for Muscle Mommies 💪🏻

WORKOUT WEDNESDAY!!

5 Rounds:
50/40 Calorie Assau

Action is the fundamental key to all success.” – Picasso**

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.

WORKOUT WEDNESDAY!!

2 Rounds for Total Time:
200

Roses that are left unpruned can become a tangled

Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” - Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it's physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Who's ready for our April challenge?? This challen

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