Find Happiness in Exercise

By: Joaquin Ramirez

I often hear what a chore it is to get to the gym and get a workout in. We as coaches understand that sometimes doing a terrible wod isn’t always ideal especially on those rough days where we are busy at work, the kids have things going on, you are enjoying summer break or whatever else it is just know, we understand. Now having said that, I am going to release to you some top secret information to maintaining motivation and getting killer results. Make it FUN!

It shouldn’t be a chore. It should be a time to unwind, blow off some steam, work hard and enjoy doing something that genuinely makes you a better, healthier person. Do some partner workouts, talk to people in your class, try the super hard workouts that no one wants to do every once in awhile, participate in warm up games and coach/classmate conversations. Find your workout buddy that will hold you accountable for coming to the gym. This one hour class shouldn’t feel like a drag and definitely shouldn’t feel like a chore. We want you guys in the gym getting better and becoming healthier. Keep a positive mindset while doing the workouts and enjoy the journey. Ultimately if you turn exercise into an outlet for you it will soon turn from a “should go” to a “must go” routine. Whatever workout you pick just have fun doing it and enjoy getting healthy. Do your best to keep a positive mindset and watch the changes take place!

Group Class Workout


Warm Up: 30/24 Cals, 30 Toe Touches, 15 Pushups,

5 inchworms, 20 scorpions

Finish: 20 arm circles, 5 burpees,  20 PVC PT, GM


Strength: Strict Press

5×4 (Every 90 seconds)

Lean: No Strength







14 Minute AMRAP

7 Power Cleans 135/95

10 Wall Balls, 15 Wall Balls, 20 Wall Balls, 25 Wall Balls, 30 Wall Balls, etc.


Adv: 155/105

Welded Lean

For Time

100/80 Cal Machine

50 DB Thrusters 30/20

100/80 Cal Machine

50 Burpees


Mobility Of the Day: Glute Smash (pg. 300)

Improves: Low Back and Hip Pain, Knee Out Position


Skills: Grip work and torso stability