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2023

Mar

01

March 2, 2023

CrossFit Antietam 0

20 Rounds at Conversational Pace:
200 M Run
5 Sit Ups
12/10 Calorie Assault Bike
5 Sit Ups
-40 Min Time Cap

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Family // Fitness // Fun

Try out this family-friendly chicken scampi recipe

Try out this family-friendly chicken scampi recipe with us this week from @fedandfit!

Recipe link is in our stories!!

The biggest congrats to Angie on placing 82nd in h

The biggest congrats to Angie on placing 82nd in her age group (IN THE WORLD)!!!

Since she placed in the top 200, she goes onto the next round of Semi Finals that takes place from May 8 - 13th. This will be another online qualifier, so we'll be cheering her on in our gym! 🙌

Way to go, Ang! We're so proud of you and can't wait to see you crush this next round, too!!

WORKOUT WEDNESDAY!

6 Sets:

3 Minute @ Moderate P

Today marks the end of our April Consistency Chall

Today marks the end of our April Consistency Challenge! How did it go for you? Any wins you want to share with us? I loved having 3 very specific goals each day and having a box to check (hi, type A personality over here 😂). We hope you loved it too!

Even though the challenge is over, keep going with those habits if they seem to be making a difference for you. Or if you want to up the ante for yourself and set the bar a little higher, go for it! We'll be here cheering you on all along the way.

Lastly - send us a DM with your total points so we can do the drawing for the Hydrojug!! (If you got every task every day, you'll have 90 points). You have until the end of the day on May 1st to send us your points and the drawing will be Thursday morning! Good luck!! 🙌💫

"Things turn out best for the people who make the

"Things turn out best for the people who make the best of the way things turn out." - John Wooden

This isn’t about optimism.
This is about opportunity.

Urban Meyer coined the equation “Event + Response = Outcome”.
A simple three-word phrase that speaks to the power of choice.

When an event takes place, we will have a moment in time where we will make a mental choice. To soak in the pity of loss, or to take action in the moment of opportunity. The event does ont change… but the outcome, based on our response, dramatically can.

We are always in control. We just need to take it.

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 💪🏻

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