Friday 9/10/2015

Muscle Up Progressions
-jumping bar muscle ups

Clean and Jerk
-5x3 hang muscle to strict press

Diane abridged
Sumo Deadlift high pull 95/65
Strict Handstand Push Up

From the Coach...

From the Coach...

"We Got Something Special Here..."

Someone asked me the other day, "So what makes 673 different?" I said, "That's easy, WE KNOW WHO WE ARE." The person kind of scratched his head trying to understand my response. If he would have asked a follow up question, this is the response he would have gotten.

We are powerful - We know that nothing can stand between us and change. We know that progress and transformation are there for the taking and we come into the box each day expecting results. Because we know we are powerful, we don't make excuses or blame others. All we know how to do is to cheer on the person next to us because on this voyage, we are more powerful together.

We are limitless - We know that we are no where near our potential. There is an excitement that follows us into the box each day because a PR is about to be set or a goal achieved. This pursuit of progress is not something we only do for time but for a lifetime. This pursuit bonds us together and the belief of our limitless potential makes it a never ending but wholly fulfilling journey.

We are free - When you walk in a 673 box you will immediately understand what makes us different. No egos are pulling others down, no gossip, no pettiness. We think too much of ourselves to live enslaved to the opinions of others. We live free. Free to be friends with anyone... Malay, Chinese, Caucasian, wealthy or not, healthy or not, 16 years old or 60 years old, been CrossFitting for 3 days or 3 years, we honor everyone. Free to compete, free to encourage, free to support, and free to inspire.

Thank you for being such an exceptional community. You are unique and the 673 movement which you are apart of is unique. It's been a great 3 years and there is no end in sight. It's an honor to serve you and I hope to be able to continue to help build the movement for many years to come.