“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain. – Vivian Greene

Just start. If we can remove that moment of hesitation, we quickly find the first repetitions are always there. We just needed to get going, and not overthink it. This applies to today’s workout, but also, to so much more outside the gym walls.

It is very common for one to await the right moment to starting living their life.

Waiting does not push us towards our goals.

Waiting allows time to slip by, with nothing to show for it.

There is never the picture perfect time to start, but how often to we slip into the pitfall of holding off, seeking out that ideal moment?

We all face “rain”, and even more unnerving at times, “storms”. This is life, and also, uncontrollables. They’re going to happen.

What we do have complete control over is how we will respond to these incidents.

Will we take shelter inside, and await for a better day, or will we enjoy even the harshest of weather, and get outside?

We love the word “dance” in the second half of the quote.

It’s enjoying the rain. Embracing the adversity. And thriving in it.

This is who we are. Let’s dance in the storm.

Strength - 07/14/2018 - Strength

Saturday ring muscleup progression:

White: ring support then ring to active shoulders hold.

Bronze: jump to ring support on rig then jump to ring support off box on OH rings

Silver: ring transition (row to dip) and hip to rings swing

Gold: ring muscleups


For Time (30 min cap)
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)

Athletes will choose one weight for all three barbell movements based on which lift is their limiting factor. This should be a load that they could move for 21+ unbroken repetitions when fresh. Athletes have the option to complete power snatches or squat snatches based on personal preference.

Gold: 95/65
Silver: 75/55
Bronze: 25 reps 75/55
White: 20 reps each, with empty bar

Advanced Work - 07/14/2018 - Advanced Work


Not for Time, 3 Rounds:

100 Meter Double Kettlebell Front Rack Carry

100 Meter Double Kettlebell Farmers Walk

200 Meter Sled Drag

Round 1 Drag – Light

Round 2 Drag – Moderate

Round 3 Drag – Heavy

In all three drags, we are looking for a loading that we are confident we could complete with at most, 2 breaks during a 200m distance. The final weight is “heavy” and challenging, but not to the point where we need to break every 50 meters. A slow steady walk through the duration is the intention.

On the kettlebells, athlete’s choice on loading, but, maintaining the same intention as the sled – challenging, but doable without several breaks. Free to build in loading over the course of the three rounds as we see fit.