5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20"
• 30 Wall Balls

Daily Mindset

“Bread today is better than cake tomorrow” - Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says - “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the next one. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even harder now to get my technique even better.

Now purely for thought - take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
200m, 100m, 100m Run
20 Second Squat to Stand
20 Second Box Step-Ups
20 Second Box Jump with Step Down

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Pacer
  • Score: Time
  • Wallballs: Weight we can complete in no more than 2 sets each round.
  • Box Jumps: Height we can complete 30 in under 90 seconds when fresh.

Kelly Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 15:00]

100m Run
15 Second Run in Place
100m Run
15 Second Run in Place
100m Run
[Running Technique Teaching Video][(https://youtu.be/YzXZZP1HZrU)

5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls

Wall-Ball Technique Teaching

15 Second Bunny Hops
15 Second Box Step Ups
15 Second Box Jumps With Step Down

  • Land soft and quiet.
  • Drive knees up to ensure we get on top of the box, especially when fatigued.
  • Stand up to full extension.

How to Run the Teaching Portion

Strategy [15:00 - 16:00]

  • Fast transition into the run. But pace the run.
  • Plan your breaks on the wallballs.
  • Steady on the box jumps. Recover here.

How to Discuss Strategy

Practice Round [16:00 - 19:00]

200m Run
10 Wallballs
10 Box Jumps

How to Run a Practice Round

Bathroom, Water, Questions [19:00 - 22:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Bathroom, Water, Questions Video

Workout [22:00 - 52:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout

Community Building [52:00 - 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Community Building Video



  • 500m Row or Ski
  • 1,000m Bike
  • Shuttle Runs
  • 300m Air Runner


  • Reduce Reps/Loading/Target
  • Single Dumbbell Thrusters
  • Empty Barbell Thrusters
  • 1.5 x Air Squats


  • Reduce Box Height
  • Reduce Reps
  • Box Step-Ups
  • 1.5 x Squat Jumps
  • Reverse Lunges

Home WOD

5 Rounds For Time:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")

After Party

3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups

Rest 2 Minutes Between Sets