"To fall in love with yourself is the first secret to happiness." -Robert Morely Self-love is the ability to know what you deserve in all aspects of your life. Developing self- love not only creates confidence, it also gives you insight into your true authentic self. People with healthy levels of self-love have better relationships, are more resilient, and tend to have lower stress levels. Oftentimes we are afraid to develop our self love in fear of appearing self-absorbed o

You’re on your last set of pullups, only 3 reps to go. All of the sudden you feel a weird stinging sensation on your right hand. You drop down from the pullup bar and notice a gash on the palm of your hand. It finally happened, you got your first rip! You look around.. you look for your coach. Now what?! Hand tears may seem inevitable in CrossFit, and maybe they are. But I’m here to tell you that there are several good ways to prevent rips from happening. All it takes is some

M-1: Snatch 6 Sets: 1 Hang Snatch 1 Snatch M-2: Amrap 8 Option A: 4 Burpee Box Jump Over (24/20") 12 DB Box Step Over (24/20") Option B: 4 Burpee Box Jump Over (20/12") 12 DB Box Step Over (20/12)") (35/20#) Option C: 4 Burpee Box Step Over 12 DB Box Step Over

M-1: Clean 6 Sets: 1 Hang Clean 1 Clean *Start working sets at 60% 1RM clean, and build to a challenging but technically sound weight. *Take around 2:00-3:00 rest between each set *(Allow 20 min for this) M-2: 5 Rounds For Time Option A: 15/12 Calorie Row 10 Deadlift (225/155) 15/12 Calorie Row Rest 1:00 B/t Option B: 15/12 Calorie Row 10 Deadlift (185/125) 15/12 Calorie Row Rest 1 min b/t Option C: 12/10 Calorie Row 10 KB Deadlift 12/10 Calorie Row

M-1: EMOM 8 Option A: 1) 2 Kip Swings + 2 C2B + 2 Bar Muscle Up 2) 3-5 Strict HSPU Option B: 1) 2 Kip Swing + 2 Pull up + 2 C2B 2) 6-10 Strict Box HSPU (Should be a challenging number) Option C: 1) 4 Pull Up Negatives @31X1 (3 sec count down), 1 second pause at top and bottom, explode on way up) or 4 Ring Row Negatives (3- sec count down) 2) 5-8 Double DB Z Press M-2: AMRAP 30 Option A/B/C: 30 Calorie Bike 30 Calorie Row

M-1: EMOM X 8 4 Barbell Front Rack lunges (Step Back) M-2: AMRAP 4 X 3 (1 Minute Rest B/T) Option A: 5 Shoulder to Overhead (115/75) 5 Box Jump Over (24/20) 10 Wall Ball (30/20) Option B: 5 S2OH (95/65) 5 Box Jump Over (20/12) 10 Wall Ball (20/14) Option C: 5 DB S2OH 5 Box Step Over 10 Wall Ball GEAR 3

M-1: Every 1:30 X 8 Option A: 2 Split Jerk Option B: 2 Push Jerk Option C: 2 Push Press *Start @60% and build to a technically challenging but sound weight. M-2: Amrap 20 Option A: 2 Rounds: 20/15 Calorie Bike*** 15 T2B 10 Devils Press (50/35) 2 Rounds: 20/15 Calorie Bike 5/3 Ring Muscle Up 10 Devils Press Option B: 2 Rounds: 20/15 Calorie Bike 15 T2B 10 Devils Press (35/20) 2 Rounds: 20/15 Calorie Bike 5/3 Jumping Ring Muscle Ups 10 Devils Pr

M-1: Back Squat 15 Min to build to Heavy single Then: 4 X 1 @ 80 - 85% of todays heavy single M-2: For time: Option A: 75 Double Under 30 KB Goblet Squat (53/35) 60 Abmat Sit-Up 30 KB Goblet Squat (53/35) 75 Double Under Option B: 75 Double Under 30 KB Swing (35/20) 60 Abmat Sit-Up 30 Goblet Squat (35/20) 75 Double Under Option C: 50 Single Under 30 KB Goblet Squat 40 Abmat Sit-up 30 KB Goblet Squat 50 Single Under Gear 3

M-1: "12 Days of Christmas WOD" RX: 1 Ring Muscle Up OR Ropeclimb 2 Power Snatch (155/105) 3 Burpee Box Jump (24/20) 4 HSPU or Ring Dip or Push Up 5 DB Hang Squat Clean (50/35) 6 Pistol Squats or Air Squats 7 KB Swing (70/53) 8 T2B 9 Wall Balls (20/14) 10 S2OH (155/105) 11 Deadlifts (155/105) 12 Sandbag Cleans SCALED: 1 Banded Pull Up or 1 Rope Walk-up 2 Hang Power Snatch 3 Burpee Box Step-up 4 Knee Push Up 5 DB Hang Power Clean 6 Air Squat 7 KB Swing