“Our skills and abilities are what they are in that moment. Spending all of our energy feeling badly about what we cannot do takes away from our ability to give all we can to the task at hand. When we are able to accept rather than lament, we have the space to give 110%.”
Moving Past Female Perfection in the Gym and in Our Lives
Girls rule at HCF!
WOD: P1. Front Squat. 12-15 min to work up to a heavy single ~90-100% of 1 rm.
wu w/2-3 reps of 40,50,60,70%, then begin singles at 75-80%-increase in 5% increments. P2. ‘Annie’: 50-40-30-20-10 reps for time:
Double-unders *scale to 1/2 du or 3x su
WOD: P1. Max Effort Front Squat. warm up in sets of 3 until 3 repetitions get heavy (50%,60,70,80) and switch to a single rep working up to 4 single repetitions of between 90-100+% of your max. (15 min.) P2. 500m. Row time trial.
WOD: Working with a partner. 16 min total, 8 min per person. EMOTM: 3 front squats @ 65% of 1rm FS or 50-60% of 1rm BS, + 3 box jumps (24,30”)Partner 1 begins workout on the minute with 3 FS then immediately performs 3 box jumps with a step down, they have 1 min to complete that work. On the top of the 2nd min, Partner 2 begins with the same, repeat through both partners for a total of 16 min, or 8 rounds per person.
CWOD: Endurance: Choose ONE of the following sports:
Swim: 3 – 6 x 200m w/ 90sec rest
Bike: 3 – 6 x 2M w/ 2 min spin/rest
Run: 3 – 6 x 800m w/ 3 min rest
Row: 3 – 6 x 800m w/ 3 min rest
(pick your weakness: ex. If you suck at running, run. If you suck at rowing, row.)
9/11 Day is a movement built on people remembering through positive action.
This movement is built on your good deeds Millions throughout the world performed good deeds last 9/11, each paying tribute through positive action. Tell us what you will do (your “I Will”) this year and help grow the movement around the globe.