Hey WAD Famiglia! A heads up, from Coach JDW and Baby JOJO…
MEMORIAL DAY Weekend Schedule and Awesomeness
We have decided to stay! We will not be going to Regionals this year, but this does mean we will be here to have an amazing Memorial Day. Starting promptly at 10AM, we will be begin our trek into one of the most famous, and loved, CrossFit workouts of them all…Murph! We only do this workout once (maybe twice) a year, so be sure to take advantage of this Opportunity!
To add extra awesomeness to the day, we will also have being having a post-WAD BBQ PARTY!!! We will be making the burgers! There will be a signup on the board if you would like to bring another protein or side!
FRIENDS AND FAMILY are welcome for the workout and party!! (the workout will be scaled appropriately for all comers, as shown below)
MURPH RX (with 20…or in our case 25lb. vest)
- 100 pullups
- 200 pushups
- 300 air squats
SCALED OPTION 1: without vest
SCALED OPTION 2:
- 50 pullups
- 100 pushups
- 150 air squats
SCALED OPTION 3:
- 25 pullups
- 50 pushups
- 75 air squats
Be sure to bring your friends and family for a great workout and party! Coaches will make sure to provide an appropriate workout for all!
NEW Market Addition! The RISE Bar.
Let us know what you think! We all know the Rx Bar is awesome, but we decided to give the Rise Bar a try! It is low on sugar and has 20g of body repairing protein (win win!). The WADBOD Market always carries the highest quality products, and want to know what you think of this new addition!
The GRANITE GAMES
JOIN ME and register for another great Opportunity to better your training! In many ways The Granite Games is JUST LIKE THE OPEN. It will be 3 workouts announced over 3 weeks that you will have to perform between announcement on Thursday at 5PM and Monday 3PM. Registration is $25. It will be your responsibility to make time to perform and score your workouts. You will have the opportunity perform these workouts instead of the regularly scheduled WAD, but the regularly scheduled WAD will take priority.
IJANA’S SECRET TO HER GAINZ
We all want to get better. But our actions always speak louder than words. We all have different goals of what level of ability we want to accomplish (and that is OK!), just make sure your actions match your words.
WADMOVIE and GAME NIGHT! January 16th!! Mark your calendars!
Come enjoy some good times with your WADFAM on a beautiful summer movie night. There will be more details to come from BEA and SANDY, so stay tuned!
This Thursday we will have a private meeting with our councilwoman Michele Fiore regarding our vision for HQ3. Keep us in your thoughts as we navigate this journey!
Keep up the GREAT WORK!
Having goals and accomplishing them is a large component to living the WADLIFE. If you are working on a very important goal, and would like help with the execution process below, just let me know, and I would love to schedule a complementary execution strategy session with you.
The 4 disciplines of execution are as follows:
(1) Make one Wildly Important Goal (WIG): This is a goal that if you accomplished it, would change the game. It better be BIG AND IMPORTANT to warrant the Effort you are going to put in. And only ONE because this goal is so important that you need highly concentrated focus to achieve it.
(2) Make battles that will win the war (the WIG): What predictive and influenceable goals can you make to achieve the large WIG? “Predictive” as in if you accomplish these goals you will be highly likely to achieve the overall WIG. “Influenceable” as in you have near total control on whether they can be accomplished or not.
(3) Make a compelling scoreboard: Make a scoreboard that you can clearly see if you are winning the battles or not!
(4) Set a cadence of accountability: Once a week, Hell or high water (as they say) you will checkin to report if you accomplished your battles, make adjustments to the goals, recommit to goals, etc.
The WADBOD WAY excerpt of the week…MAKE YOURSELF AT HOME!
Our core principle at WADBOD is to see that we welcome ALL that come through those doors. BUT the Effort to make yourself a part of our amazing community must also be shown. Support others as you would want them to support you. Stay after your session to show some love. Attend WADLIFE Saturdays. Take advantage of the YOLO Connection homework. Join us for our outside the box events. Or offer to coordinate our next outside the box event!
TAKIN’ IT BACK TO…our HQ2 Grand Opening Ceremony. Imagine the awesomeness of our HQ3 Ceremony!
Member Referral Program
For every member referral that joins WADBOD, you will be entered into a raffle to win a complementary month of membership!
OUR ROAD TO HQ3
Our mission is to provide the ultimate wellness center of all time…and the next evolution starts with HQ3.