The ShooFly Mindset

As a CrossFit Coach we find ourselves explaining our job a lot.  Like a lot, to those who are unfamiliar with CrossFit or have only seen it on ESPN. They cannot fathom why we enjoy being at work at 5:00AM, working in a hot box all day, and working until 7:30 or 8:30PM everyday.  The answer to their similar question, “Why in the world would you do that as a living?” is simple, because we get to be the best part of someones day everyday.  Few people can say that what they do positively impacts the people they work for and helps them live a happier, healthier life.  As your Coach, we have that honor.  As a Shoofly athlete you will be faced with similar questions, “Why in the world do you get up at 5:00AM to workout?” “YOU DON’T EXERCISE IN AC!?”.  These questions and those like them are easy to answer as a Shoofly athlete because you have honed your Shoofly Mindset.  Our gym has a different atmosphere than traditional gyms, we don't sit on cushioned machines by ourselves listening to music on our headphones in a climate controlled area.  In our gym we get uncomfortable together and enjoy loud music that insights dancing and singing (often) we are a community that helps each other get better everyday.  The Shoofly Mindset is a part of that atmosphere.  It is the idea that when you come in the gym the day’s stress does not come in the gym with you, you are here to push your personal and physical boundaries, make new friends and get uncomfortable, contribute positively to the group and leave the space better than you found it.  Use the Shoofly Mindset and make your time here not only the best part of your day, but the best part of everyone else’s day too.  


A. Back Squat (3x5 at 65%)

B. Romanian Deadlift (3x7 at 60% of Clean)

Superset w/ Strict Chin Ups 3x5

C. Metcon (AMRAP - Rounds and Reps)

8 min AMRAP:

12 Ring Dips
12 Box Jumps 24"/20"
12 DB Snatches 50/35
1 Rope Climb

Rope Climb Scale = 1 Lying Rope Pull