3×5 (add 2.5-5# from last week)
If you failed to complete all the reps at last weeks weight, go back to the weight you used 3 weeks ago and start over.
Run 1 Mile
Rest as needed
2 rounds for time of:
25 Kettlebell Swings
CrossFit Frontier’s Mission
“A community of friends and experienced coaches helping each other achieve elite fitness through healthy living and hard work.”
Mission statements are tricky. I’ve been to far too many meetings at Goins (the elementary school where I teach 4th grade) where the collective whole revisits the previous year’s mission statement. It’s always a cluster…well, you know. You get a few college educated intellectuals in a room to do a simple task and it ends up taking hours and the result, a few paragraphs of buzz words and no one is happy.
If you look at a few of the top business mission statements you’ll see a very different story. Here are a few to illustrate my point:
“Google’s mission is to organize the world’s information and make it universally accessible and useful.”
“At Microsoft, our mission and values are to help people and businesses throughout the world realize their full potential.”
“Facebook’s mission is to give people the power to share and make the world more open and connected.”
I like these mission statements because they are short and concise. Mission statements should outline the driving purpose of a company. They should sum up the company in one statement. Because of this, many workplaces (such as Goins) try to squeeze all of the buzz words and typical jargon into their mission statements as if to please those out there that would criticize, “well, you left our this…” or “why didn’t you address that…”. In my opinion, mission statements should be no longer than a single sentence or two. They should be simple enough to memorize. That way, all employees of the company can remember it and truly have the mission help drive their enthusiasm and purpose for working there.
This is why you see CrossFit Frontier’s mission statement is the way it is. Short and to the point. I will highlight a few of the buzz words we used (yes, we still need to use buzz words) and why they appear in our mission statement.
Community- Everyone knows that the CrossFit community is a tight one. However, what sets our gym apart from the rest is that we truly are all friends. We go to weddings, birthday parties, we text each other, challenge each other, and even hug each other when the moment calls. Community has to be organically grown in an environment that is friendly and open. CrossFit Frontier is definitely that.
Experienced coaches- Our coaching staff at CFF is a very motivated crew. Higher education is sought after and being ahead of the curve is business as usual. It’s not about the number of certs we have or how long we’ve been doing WODs (both are valuable though), it’s more about the daily tasks of looking up new mobility exercises, asking each other for help, talking to athletes about movements and injuries, learning through trial and error.
Achieve elite fitness- We all know that CrossFit’s slogan is “Forging Elite Fitness”, so there’s no way we wouldn’t have thrown that in there! It’s true, no one at CFF is ever satisfied with “good enough”. We are constantly pushing each other to do better, than ourselves, than each other, than yesterday.
Healthy living- CrossFit Frontier is more than just exercising. We hold nutrition, mobility, sleep, substance abuse, morality, and many other aspects of health close to our hearts. We are more than about “getting your sweat on”. We want to create a healthier individual in all that walk through that door.
Hard work- The results come when you put your body and mind through the gauntlet. We won’t sugar coat anything at CFF. If you want results, you better put in the time and hard work to get it. We are there, every step of the way to push our athletes past those mental demons and to a place people never thought they could get through grit and determination.
So there it is, a small statement that goes a long way.