QOTW:

“You make a living with what you get. You make a life with what you give.” - Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started.

Let it be us.

Be the change we want to see in this world.

Fitness & Open

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 79%
On the 2:00... 1 Rep @ 89%
On the 4:00... 3 Reps @ 82%
On the 6:00... 1 Rep @ 92%
On the 8:00... 3 Reps @ 85%
On the 10:00... 1 Rep @ 95%

Front Rack Lunges
2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat.

These are stationary "step-back" lunges, with 6 reps on each side (alternating) for the 12 rep total. All reps are taken from the rack, and rest as needed between sets. This is a 3% increase from last week, with the same total for each set.

Alpha

Gymnastics + Snatch
"On the 2:00" x 7 Sets:
5 Toes to Bar
3 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch


“Hook”
For Time:
50/35 Calorie Erg Bike
40 Wallballs (30/20)
30 Dumbbell Power Snatches (100/70)
40 Wallballs (30/20)
50/35 Calorie Erg Bike

Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
... Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips