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Monday Motivation:

We held a contest last month for our members to see who could accumulate the most meters on the rower for the whole month of November.

@ager928 took that assignment and smashed it! She rowed no less than 10,000m each and every single day 🤯
By end of day on the 30th she had accumulated a total of 331,416m to take the first place prize.


We asked Anne how in the heck she managed to row that much and consistently each day. She responded that from day 1 a goal of 10k per day was set and all she needed to do was stay true to it.

Congratulations Anne! You have an indomitable will and a sore pair of legs. 😝

Thank you for showing us that with
Determination, grit, and accountability, we can achieve what our mind believes.


Now that we’re somewhat recovered from our Thanksgiving feast it’s time to get ready to

🌲 P A R T A Y Y Y Y !!!!! 🌲

Be sure to rsvp to our Christmas party if you haven’t yet!
We’ll have food, games, and prizes to win!

🔻 Link in bio to rsvp 🔻


Our bodies and our “Why” change just as much as our circumstances do.

Adapting your fitness to meet
you where you are leaves the space
open for it to remain fun and

Remember, you’re in the driver seat.
You are in control.
Make fitness fit YOU
not the other way around.

Have a great start to your week!


>> Gratitude
unlocks the fullness of life.
It turns what we have into enough, and more.
It turns denial into acceptance,
chaos to order,
confusion to clarity.
It can turn a meal into a feast,
a house into a home, a stranger
into a friend.
-MB <<

Each day, we give thanks for the many opportunities we are given and for the privilege of serving you.
We are grateful for all of you who have filled these years with lasting memories,
brought forth your loved ones,
and supported what we’ve all built together.

We wish you and your families a blessed day and rest of the year.
Thank you. 🙏🏽


Worried about Thanksgiving ruining your gains? Here’s 10 tips you can do to stop that from happening:

7. AND

Missing a workout or two is not going to derail you and send you down the path to doom let alone a few days.

A workout can always be made up and the option to pick back up again is ever present. Missing out on time spent making memories with your loved ones however, is time you don’t get back.

So sit back, PR your dinner conversations, get that slice of pie, and wrap your arms around the people you love. The gym will be there when you get back.


Whenever motivation is lacking,
Remember why you started.
Here’s some things you can do to help shake it off and get it done:

1: Go for a 30min walk outside

2: Tape your goals to your mirror so you see it every day

3: Create a small simple “to-do” list of things you can do daily that don’t require much but still help you accomplish tasks towards your goal.

4: Prep ahead of time so that way when motivation is low, you’ve already prepared for it

5: Set a timer for 5-10 min and perform some quick and simple exercises with intention at intensity. That short burst of movement is better than nothing and is sure to get your blood pumping after a long time sitting.

What are some things you like to do to keep you on track to meet your goals when motivation is low?

Comment below 👇🏽


For the battles you’ve fought and continue to face,
We thank you. 🇺🇸


The lift doesn’t begin when you break connection with the ground.
It begins in those moments before and in between.
It lies in the thoughts that consume your mind before your hands grip even grip the bar.
The outcome of your lift is a direct reflection of the focus you bring. If there’s doubt, it will show.

Speak kindly to yourself.


For every excuse you make for yourself to not start we’ll come up with two more to convince you why you should.

It’s never too late to begin again, to make a change, to put your health first.


Morning Bedlam!
Don’t forget, our November row challenge Starts one week from now for the whole month.
There’s still time to sign up. Check out our Facebook group for the link or message one of the coaches for more info.


•Today’s Benchmark•

1000m row
50 Thrusters (45/35)
30 Pull ups

Happy Sizzling Friday family!
We’re rolling out part 1 of 2 of our winter swag lineup! 🔥

We’re bringing back our Bedlam Strong with a brand new color way, cropped long sleeve options for all you crop lovers 😍 and beanies to keep your noggins warm and looking noice!

Long sleeves are unisex sizes so order a size down if you’d like it more fitted. 👍🏽

Need not be a Bedlam member to purchase. Open to all! Click the link in the bio! You can have it shipped in house or straight to your door 👍🏽

Thank you @flagshipprinting for your awesome work always 🙏🏽🔥

#wintercruz 😜

Our MU strength and skill cycle comes to a halt this week. Today’s your chance to get on those rings and put it all together or keep working towards the drills that will eventually get you up there. 🙌🏽

This is not the last you’ll see of these drills as we will continue to implement them in your training cycles throughout.

Our main goals were to give you a better understanding and break down of the movement, build your strength and confidence, and show you that it’s possible for anyone to achieve this if you put in the effort.

No matter the outcome we are proud of your progress and love watching you try new things. Keep it up Bedlam. 👏🏽👏🏽

Next cycle, we are breaking down handstand holding/walking mechanics to improve your positions and give you the tools you need to move and feel better.
Stay tuned!


Join us for our spooky October Social
“Bedlam Movie Night”

Ya’ll voted and we heard you. We’ll be showing the movie Scream at 7pm on 10/29.
This event is BYOB.. booze/snacks.. or blanket for the squeamish 😜

See you there!


Is it Friday yet?

Week 4 of this cycle is almost done.
Hang in there everyone!


May the Friday voibe be with you..✌🏽

Also, bring your running shoes for today 😜

How far you go depends on you.

Whatever challenges you face this week trust in your skills to overcome them and keep moving forward.

Btw, it’s week 3 and there’s been insane improvement in technique, awareness, and execution on your muscle ups and body weight movements.
Keep that ish up 🙌🏽


There will be many times you fall throughout your life. Trust in yourself enough to find a way to get back up.



HOW you move matters more than how much.

Being intentional about your movement patterns and placing importance on how to execute from beginning to end is critical for:

🔺Proper skill acquisition

🔺Competency of movement

🔺Allowing joint and connective tissue to develop strength to support the tension required for complex dynamic movements ——> lessens chance for injury

🔺Increased body awareness

🔺Confidence gains / mindset growth

🔺Preparedness for other more complex skills

🔺Less time spent wondering what the heck is going on and more time working on the skills you want to master.

Lifting heavy is fun. Getting upside down and running on your hands is too.
What’s not fun is allowing ego to take control before your body and mind are ready for the task ahead.

If there’s something you want to get better at, start from the beginning.
Practice and master the foundations and little things that help bring the bigger pieces together.
When we acquire said skills or strength, keep doing the small stuff. You can never be too experienced, too strong, or too good to not have them incorporated in your routine.

Instead of asking yourself, what more can I do? Ask, can I do that BETTER?


It’s week 2!
We’re continuing to build on our muscle up strength and skill sets. This week we are applying what we learned from our beat swings in week 1 and moving forward with hip to rings.
The higher we can get our hips, the easier it will be to transition to that dip position.

A common fault we see when learning muscle ups is that athletes rush the kip and pull too early when their body hasn’t risen as high as it could.
Hip to rings teach you to finish the kip and utilize your hips as much as possible before the turnover.

Here are some cues to think about..

🔺 Tight butt = tension! SQUEEEEZE YOUR 🍑
🔺maintain hollow and arch shapes. No bent knees
🔺Hollow helps you RISE maintain that shape as much as possible as your toes swing through.
🔺 Don’t forget your to use your Lats! Pull ⬇️ on the rings as you extend those hips.



Comparison is the thief of joy.

When you shift your focus towards self instead of what others are doing, you find you start progressing faster than before.

Train harder for YOU.

Lift heavier for YOU.

Eat to fuel your body for YOU.

Root for others and encourage their work while knowing that you’re on your own journey and capable of so much too.

There is only one of you. Respect your uniqueness and revel in your own accomplishments. 🙌🏽


Special shoutout to this father-son duo on their outstanding performances this weekend at @poweroutput .

@wytt.w competed in the TEEN division and let his competitor spirit shine! He snagged himself the top spot 🥇 and even PRD his thruster during competition. 🙌🏽

His father Paul, was among a stacked group of individuals representing the 50+ group. He fought with all his might despite having an injury and earned himself a 🥈 finish.

You two have worked very hard over the years and we hope that this weekend reminded you that no matter what age you are, the competitive spirit never weakens or dies. Keep it up y’all 🙌🏽

Bedlam Fam ❤️
We are so proud of our athletes who worked their ass off in the heat today!
There were lots of PRs, outstanding finishes, comraderie, and teamwork.

Thank you to all of you could make it out to support in person and those who could from afar. 🤗

Fantastic job everyone!!


With time, patience, and a determined spirit you too can achieve anything you set your mind to.

It won’t be easy.
You’ll have moments where you may need to step back, but the goal is always
Forward ——>

Here’s to your relentless spirit and making time for yourself even on your hardest days. 🙌🏽


Kabul 13”

In remembrance of the 13 fallen soldiers. We honor and will always remember you and those who came before you.
Join us today for our 9:30am community WOD.

•Marine Corps Staff Sgt. Darin T. Hoover, 31, of Salt Lake City, Utah

•Marine Corps Sgt. Johanny Rosariopichardo, 25, of Lawrence, Massachusetts

•Marine Corps Sgt. Nicole L. Gee, 23, of Sacramento, California

•Marine Corps Cpl. Hunter Lopez, 22, of Indio, California

•Marine Corps Cpl. Daegan W. Page, 23, of Omaha, Nebraska

•Marine Corps Cpl. Humberto A. Sanchez, 22, of Logansport, Indiana

•Marine Corps Lance Cpl. David L. Espinoza, 20, of Rio Bravo, Texas

•Marine Corps Lance Cpl. Jared M. Schmitz, 20, of St. Charles, Missouri

•Marine Corps Lance Cpl. Rylee J. McCollum, 20, of Jackson, Wyoming

•Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, California

•Marine Corps Lance Cpl. Kareem M. Nikoui, 20, of Norco, California

•Navy Hospitalman Maxton W. Soviak, 22, of Berlin Heights, Ohio

•Army Staff Sgt. Ryan C. Knauss, 23, of Corryton, Tennessee.


In order for anything to work for you in life there needs to be a consistency of effort.
How big or small will vary on the day but giving what you can will outweigh not giving anything at all.

The goals you’ve set are not going to magically appear before you.
Your hope for a successful tomorrow rests on what you put in today.

If a program isn’t giving you the results you’ve been looking for, ask yourself

•Am I eating optimally to maximize my progress?
•Am I drinking enough water to aid in absorbency of nutrients and digestion?
•Am I getting enough sleep and managing my stressors?
•Am I looking within and taking care of my mental well being?

If the answer is no to any of those than perhaps a shift in effort towards those areas will help you move in the direction you’re seeking. If the answer is yes to all of those than it likely means a program shift could help to provide a more progressive stimulus.

Being “healthy” or “fit” is a balance of lifestyle choices designed to give your body what it needs physically and mentally to thrive and perform for you. It’s not just about the hour or two hours you workout a day. You can’t out work poor lifestyle choices. High effort in one area does not cancel out no effort in another.

You are worth showing up for.
You are worth the effort.
You can achieve what you want.

A little bit goes a lot further than nothing.
It doesn’t have to be perfect or 100%.
You just have to be consistent.


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