Warm up
3 Rds
10 four part squats
20 bird dog
20 dead bugs
Strength
Z press
8×3 each side
Windmills
8×5
Db riasses
8×5
WOD
AMRAP 10
20 hspu
20 situps
20 inverted rows
20 situps
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
