Warm up
10 minute squat test
Then
3 rounds
20 deck squats
20 bird dogs
20 dead bugs
Strength
1 strict press + 3 push press + 5 push jerk
20 minutes for a heavy complex
WOD
Amrap 12
5 back squats
10 push ups
20 russian swings
Today we tackled a partner Wod for #teammadonia
Like @smkarnas said, I don’t know how many times I’ve worn Madonia but today will be far from the last.
I appreciate all of you who came out and to the many of you who couldn’t!
Your efforts were noticed, felt, and not overlooked.
Enjoy the rest of this beautiful spring day!
#cfqda #fitfam #dontcomplain #saturdaymorning #herowod #heroes
It’s not the walls. It isn’t what is sitting inside them when I flick the lights on in the early morning or late at night when they are turned off.
The place I love is the place where this rowdy group of misfits congregate and embrace the suck along with the relentless barrage of good natured ribbing.
It doesn’t Matter where we are. It doesn’t matter what we are doing. What matters is the people coming together for the mutual betterment of ourselves and those around us.
#fridayvibes #truth #gratitude #cfqda #fitfam #family #crossfit #squat #coach #personaltrainer #bebetter #neversettle #buffalove
You will not grow without struggle.
You will not become your best self without it.
We all must struggle, fail, and find a way through.
That is the path to success.
There is no other way.
#truth #fitfam #struggle #crossfit #motivation #inspiration #bebetter #neversettle #cfqda #zercher #carries
