WOD Blog - True Spirit Complete Fitness

11/11 Honor Week Day 2

11/10/2025

CHAD 1000X is a workout designed by Chad Wilkinson, a former member of SEAL Team 6 who died by suicide on October 29, 2018. His wife, Sara, now uses it as a rallying cry to have a real conversation about mental health issues. Her goal is to honor Chad’s life and reduce the number of Veterans (and all people) who take or consider this path.
Chad created the workout to train for the rigors of a near 23,000-foot summit in Argentina. After his death, it has become a Hero Workout and an outcry for those struggling with mental health to join the community and focus on taking one more step.
The WorkoutComplete 1,000 box step-ups as a team, partner, or individual for time.
3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# Rucksack. Use a 20″ box for step-ups.
“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
-Sara Wilkinson

Special Noon Class today!

Remember to bring your non-perishable food donations to the gym today through Nov 22.

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11/10 Honor Week Day 1

11/9/2025

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Happy 250th Birthday Marines!
Allen's Attack

Coach Leslie, Sgt. Allen, enlisted in the United States Marine Corps in 1989 when she was 17 and celebrated her 18th birthday in bootcamp at Parris Island, South Carolina.
She served 5 years on active duty and 3 years in the reserve. She was an aircraft firefighting and rescue specialist, AKA Crash Crew. She drove firefighting trucks, rushed into burning aircraft to rescue pilots and crew, filled endless sandbags during the Persian Gulf War (Operations Desert Storm and Desert Shield) and spent her final year on active duty at Marine Corps Air Station Iwakuni, Japan where she was meritoriously promoted to Sergeant and summited Mount Fuji.
She served in the USMC Reserves at Camp Pendleton, California while she attended Mira Costa Community College from 1994-1997.
Today we honor the #bosslady with Allen's Attack
5 Rounds to honor her rank and years on active duty
3 DB Devil (Dog) Thruster 35/20 to honor the unit with which she deployed to Desert Storm, 3rd Marine Air Wing
8 Pull-ups to honor her year of enlistment
9 Box Jumps to honor her year of enlistment
10 Renegade Rows 35/20 to honor her month of enlistment

Tomorrow we are doing Chad for Veterans' Day. We have a special noon class in addition to our regular schedule. Please join us.

All this week we our celebrating Veterans' Day be honoring the veterans at our gym. Each Veteran has a special workout made just for them. We hope you take a moment to thank the Veterans that are in your classes today.

Our November food drive is in full swing. Be sure to bring your non-perishable food donations to the gym now through Nov. 22

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4/21 Moto Monday

4/20/2025

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Pat Tillman Hero Workout

We remember Patrick Tillman, whose end of watch was April 22, 2004. Tillman was a Arizona Cardinals football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.
Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.
You can learn more about Pat Tillman in the book, Where Men Win Glory, by Jon Krakauer.

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4/11 Foodie Friday

4/10/2025

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Meg is excited to run!

What's For Dinner?

Eating dinner can be a chore or a delight. My wish for everyone is that dinner is a delight. A time for you to connect with friends and family. A special time when the pace of life slows down and you get to focus on just one thing.
Having a meal plan makes answering the "what's for dinner?" question so much easier! If what's for dinner is a test, a meal plan makes it easy to get the right answer. What's for dinner? What I have planned is what's for dinner!
Sometimes, coming up with the plan can be as much of a mental load as cooking the plan. That's why I am delighted to share with you my new favorite food blog, What to Cook When You Don't Feel Like Cooking. Every week, Caroline Chambers, creates a delicious and healthy meal plan to get you through the week. I hope you enjoy this week's Really Simple Meal Plan V21.