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Every day you step into the gym it becomes a battle of “you against you” even when there are ten other people in the gym staring at their bars all ready to tackle the same WOD you are. At 3-2-1- go, our surrounding environment sort of melts away and we focus on the work at hand. We experience our bodies and listen to that little voice that guides us through our workout. It’s a very personal experience. The beautiful thing about CrossFit though is that even though the assigned work is yours to do, we are all still a team. This is best seen at the end of a WOD. One person finishes but they are not done. They will pick themselves off the floor and walk over to another person who is still working, encouraging them every step of the way. This is not programmed in the WOD. It is not written on the whiteboard to do this at the end of the workout. It is just a natural occurrence. I see this day after day in our gym and it defines the Studio 831 community I love so much.


A: Deadlift @22×1; 4 x 5-7; rest 3-5 minutes

A1: RFESS @3111; 3 x 7-9; rest 30 sec
A2: DB Bench Press @3111; 3 x 10-12; rest 30 sec
A3: Pull-Up Negative; 3 x 3-5; rest 30 sec
A4: Handstand Hold; 3 x 30-45; rest 30 sec

2 Rounds (20 Minutes Cap)
200m Run
10 Sit-Up
15 KB Swing

Rest 3 Minutes

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