December 18, 2015


December 18, 2015


There are only 15 days left in 2015. Do you know what that means? We will soon be wiping down the goals board and replacing it with your soon-to-be accomplishments for the new year.

Think about both a short and a long term goal you’d like to tackle. The short-term goal should be something you are almost to the point of achieving. This will keep you motivated. The long-term goal is something that may take more time and determination, but is also doable.

Make your goals specific and measurable. For instance, “work on mobility” isn’t a measurable goal; “spend 15 minutes per day on shoulder mobility” is better. Instead of “get double-unders,” phrase your goal as “string 10 unbroken double-unders together.” “Get faster” isn’t specific enough; however “run a sub-7 mile” is.

Our weekly programming allows time for goal work on Thursdays, but your best bet is to work on your desired goal on a more regular basis. Some goals, like double-under and handstands, can be worked into your warm-up. Olympic lifting goals can be achieved if you commit to attending the beginner Barbell and Vero Barbell sessions. Gymnastics goals can be done pre- or post-workout a few times per week.

Publicly state you goal on the board. Come up with a plan. Visualize it. Do it!

Need help with developing your goal and a plan? See a coach. We are more than happy to collaborate. We love seeing you all succeed!

bonnie side plank
Bonnie, side plankin’

Workout of the Day
Barbell warm-up

8 x 1 Power Jerk + 1 Split Jerk

3 x 5 Back Ssquat @ 75%

Row for 8 minutes of:
:30 @ 50%
:30 @ 80%
– for calories

Post your scores to the Whiteboard.