Workout of the Day



"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal." - Henry Rollins

I'm sure you've all heard or read some little morsel from this article that Henry Rollins penned years ago. There are memes galore that pop up all over social media with his sage words. The article is fantastic, it's inspirational on so many levels.

Iron doesn't always need to be Iron, sometimes it's a stone, sometimes its a keg, sometimes it's just a bag of sand. There are times when it isn't a physical object at all. Sometimes it is just a heavy situation...a set of circumstances that require you to stand up and test your mettle, your moxie. Plain and simple it's a great metaphor for all the challenges life throws at you. Through those moments of adversity you, as in the present version of you, have been forged to become who you are now.

We use weight, time, distance and reps as the units to measure challenge in the gym. Picking up something heavy requires strength, strength requires practice. If you don't practice strength you'll never move the load. The "Iron" is pure, it's honest, it'll never lie about your ability. So, don't over complicate things, just get training. You don't need fancy machines. You don't need new clothes. You don't need some more gimmicks. You need adversity, trial, even failure. You need something heavy.

Move heavy things.

Challenge the uncomfortable.

Choose a capable life.

Your resolve at the conclusion of your struggle is the truest test of you. Your training, your experiences, the desire to continue against all odds will define your true limit. I promise you this..."the Iron never lies."

Good luck this weekend ladies! Come out and cheer on our three CrossFit No Boundaries Teams as they compete at the Femme Royale. First heat begins at EAGLE WING CROSSFIT at 9am.

-Lift Strong and Prosper

Today's Program


3 x 10

*Squat with bar overhead, hand position must be in pressing width


3 Rounds For Time

400m Run
7 Deadlifts (275/185)
14 Ring Dips