I used to have a comfort zone
where I knew I couldn’t fail,
The same four walls of busy work
were really more like a jail

I longed so much to do the things
I’d never done before,
But I stayed inside my comfort zone
and paced the same old floor

I said it didn’t matter
that I wasn’t doing much,
I said I didn’t care for things
like diamonds or furs and such

I claimed to be so busy
with the things inside my zone,
But deep inside I longed for
something special of my own

I couldn’t let my life go by
just watching others win,
I held my breath and stepped outside
to let the change begin

I took a step and with new strength
I’d never felt before,
I kissed my comfort zone good bye
and closed and locked the door

If you are in a comfort zone
afraid to venture out,
Remember that all winners
were at one time filled with doubt

A step or two and words of praise
can make your dreams come true
Greet your future with a smile,
success is there for you!

Read above and live it. Thank you Samantha for sharing this

REMINDER: no classes this Saturday (5/19)
*Everyone at FRCF/423 is qualified for 40% off everything in the Reebok Factory Store during the weekend of 5/25-5/27. You will need to print and bring the coupon to receive the discount. It can be found and printed HERE.

ATTENTION COMPETITORS:

If you are competing this Saturday in the Get Mohr Fit Games we have a few pointers for you:

-Wear comfortable workout clothes and bring extra changes in case needed.

-Bring all shoes that will be needed. Chuck’s, training shoes, running shoes, oly shoes, etc…. Also bring extra deodorant because we will sweat a lot 

-Bring any gear that you need. Jump rope, belts, wrist wraps, etc…. We will be bringing some bands and lacrosse balls for everyone.

-Food supplies. One of the most important. We will be doing multiple WODs in a day, some of us 4. Your body breaks down over time and needs refueling. Bring tons of water, something with electrolytes is recommended. When you are not thirsty DRINK anyways. You will also need snacks and food in between WODs. Carb dense things such as sweet potatoes are good for glycogen refueling. Protein sources would include any type of meat and/or protein shakes. Deli would be good because it can be eaten cold and tastes nom nom nom. Fat source would be anything that you fancy. If you are going to be setting out a WOD feel free to eat bigger but do not gorge, if not snack and take shake the best you can.

-Last but not least bring a smile and have fun. Give 1000% and leave having no regrets. We have a great group of people and we look forward to spending a long sweat and fun filled Saturday with you all.

We will be updating if anything else comes to mind.

squat clinic

To be trusted is a greater compliment than to be loved.
George MacDonald

REMINDER: no classes this Saturday (5/19)
*Everyone at FRCF/423 is qualified for 40% off everything in the Reebok Factory Store during the weekend of 5/25-5/27. You will need to print and bring the coupon to receive the discount. It can be found and printed HERE.

ATTENTION COMPETITORS:

If you are competing this Saturday in the Get Mohr Fit Games we have a few pointers for you:

-Wear comfortable workout clothes and bring extra changes in case needed.

-Bring all shoes that will be needed. Chuck’s, training shoes, running shoes, oly shoes, etc…. Also bring extra deodorant because we will sweat a lot

-Bring any gear that you need. Jump rope, belts, wrist wraps, etc…. We will be bringing some bands and lacrosse balls for everyone.

-Food supplies. One of the most important. We will be doing multiple WODs in a day, some of us 4. Your body breaks down over time and needs refueling. Bring tons of water, something with electrolytes is recommended. When you are not thirsty DRINK anyways. You will also need snacks and food in between WODs. Carb dense things such as sweet potatoes are good for glycogen refueling. Protein sources would include any type of meat and/or protein shakes. Deli would be good because it can be eaten cold and tastes nom nom nom. Fat source would be anything that you fancy. If you are going to be setting out a WOD feel free to eat bigger but do not gorge, if not snack and take shake the best you can.

-Last but not least bring a smile and have fun. Give 1000% and leave having no regrets. We have a great group of people and we look forward to spending a long sweat and fun filled Saturday with you all.

We will be updating if anything else comes to mind.

All men who have achieved great things have been great dreamers.
Orison Swett Marden

ATTENTION COMPETITORS:

If you are competing this Saturday in the Get Mohr Fit Games we have a few pointers for you.

• Wear comfortable workout clothes and bring extra changes in case needed.
• Bring all shoes that will be needed. Chuck’s, training shoes, running shoes, oly shoes, etc…. Also bring extra deodorant because we will sweat a lot
• Bring any gear that you need. Jump rope, belts, wrist wraps, etc…. We will be bringing some bands and lacrosse balls for everyone.
• Food supplies. One of the most important. We will be doing multiple WODs in a day, some of us 4. Your body breaks down over time and needs refueling. Bring tons of water, something with electrolytes is recommended. When you are not thirsty DRINK anyways. You will also need snacks and food in between WODs. Carb dense things such as sweet potatoes are good for glycogen refueling. Protein sources would include any type of meat and/or protein shakes. Deli would be good because it can be eaten cold and tastes nom nom nom. Fat source would be anything that you fancy. If you are going to be setting out a WOD feel free to eat bigger but do not gorge, if not snack and take shake the best you can.
• Last but not least bring a smile and have fun. Give 1000% and leave having no regrets. We have a great group of people and we look forward to spending a long sweat and fun filled Saturday with you all.

We will be updating if anything else comes to mind.

WOD

10 min OTM:
3 C & J/3 Deadlifts

+

3 RNFT
15 ohs
15 t2b

post loads to comments.

...what it takes

We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world.
Buddha

As you all know, this past weekend we attended the CrossFit Games Central East Regionals. Needless to say, we left with an abundance of impressions and inspiration. The athletes (some) were amazing, the teams worked seamlessly together and our buddies from Ktown missed qualifying for the games by one point – 1 point! I say all of that to say this…we aren’t THAT far (ability-wise) from the majority of the people that qualified. If you aspire to be great, you must first be good – let’s maintain our focus on incremental improvements: strength, mobility, and quality throughout our movements. Let’s shift out priorities away from finishing first and leaderboarding. If we do these simple things, all the other pieces will fall into place. If you want more, you must first do more. Let’s get after it, 423!

WOD

Row 500m

Row 1000m

Run 400m

Run 800m

Post times to comments.

WOD

10 min AMRAP
10 squat cleans (50/35k)
5 muscle ups
*at the top of each minute complete 25 DU’s

+

Immediately following, complete 2m cumulative in a handstand position.

Post rounds/reps to comments.

Distance tests a horse’s strength. Time reveals a person’s character.
Chinese Proverbs

Even if you can’t join us this weekend in person at the Central East Regional – you can follow along in real time. The events will be streaming live on ESPN 3. Click the following link for more info
WATCH CENTRAL EAST CROSSFIT REGIONALS

Attention:

-Friday’s 5pm and 6pm classes will be cancelled. Morning and noon classes will be on regular schedule. We will be attending the central east regionals for the CrossFit Games to cheer on CrossFit Ktown neighbors. Also, it will be the most shirtless people in one location in US history.

-Saturday’s classes are also cancelled. A couple people will be meeting for a trail run at Panther Creek that morning. Stay tuned for more details. Contact Jenn H.

-Everyone at FRCF/423 is qualified for 40% off everything in the Reebok Factory Store during the weekend of 5/25-5/27. You will need to print and bring the coupon to receive the discount. It can be found and printed HERE.

WOD

Be obscure clearly.
E. B. White

Attention:

-Friday’s 5pm and 6pm classes will be cancelled. Morning and noon classes will be on regular schedule. We will be attending the central east regionals for the CrossFit Games to cheer on CrossFit Ktown neighbors. Also, it will be the most shirtless people in one location in US history. If you would like to watch get a ticket and come along OR watch live on ESPN 3 online.

-Saturday’s classes are also cancelled. A couple people will be meeting for a trail run at Panther Creek that morning. Stay tuned for more details. Contact Jenn H.

-Everyone at FRCF/423 is qualified for 40% off everything in the Reebok Factory Store during the weekend of 5/25-5/27. You will need to print and bring the coupon to receive the discount. It can be found and printed HERE.

Girl Power

WOD

Fun

Post thoughts to comments.