October 15th WOD


What Can Be....

Every day is a new beginning, every moment a new opportunity to right a wrong, say a kind word, help someone in need, do the right thing, even when no one is looking.

Every day is an opportunity to dream about your future and begin taking the steps that may be necessary to actualize those dreams. Put in the work, and have the complete determination and discipline to make those goals/dreams/hopes become a reality.

The beginning to what can be starts within ourselves. If you can dream it, you can live it. Sometimes we have to look within ourselves and make changes, allow ourselves to be vulnerable so that we can be a better friend, family member or spouse.

Take a deep breath, go to a quiet place and really think about what can be for you. After you see in your mind your dreams come true, take the first step today to make that dream a reality.

Today is the first day of the rest of your life. Live life to the fullest, love as if you have never been hurt, do the right thing when no one is looking and always follow your heart. Never ever quit....


Warm Up Set of 10 Reps

-Wide Lat Pull Down

-Close Grip Pull Down

-Wide Grip Pull Ups


-Wide Lat Pull Down

-Close Grip Cable Row

-Bent Over Single Arm DB Row

-Bicep Curl Straight Bar

-Bicep Curl Machine

* 3 Sets of 12, 10, 8 reps. Allow for a 60 second rest period between sets.


Medicine ball side touches x50

Crunches 3 Sets of 30


60 Minutes Stair Climber