Warm up
10 swimmers
10 prone press
10 4 part squat
3 rds
Strength
Z press (single arm, legs in straddle)
5-5-5-5
Sandbag carry
100’ x 4
Single arm dB rows
10-15-15-20-20
Wod
50-40-30
Russian swing
Step up
I have talked about lollipop moments before. It is a big reason why I do things I do. I try to do the best I can to and for those who walk in our doors.
This is a message from an athlete that stopped in for a week when in town for a show at Shea's.
It's very cool and I am always humbled and honored to hear I have made an impact on someone.
I never take that opportunity for granted and I never know if and when it could happen so I am literally giving my very best every single day.
I only have the opportunities I do because of others, I am where I am only because of others.
#motivation #buffalove #onebuffalo #inspiration #fitfam #cfqda #gratitude #truth #moments #crossfit #coach #personaltrainer #lifecoach #healthcoach #alwayslearning #neversettle
Just finished another nutrition lecture, this time with the Buffalo Regals 16u women's team.
It was awesome to be invited to speak!
Good luck ladies!
#onebuffalo #buffalove #buffalony #nutritionist #chiropractor #crossfit #cfqda #motivation #alwayslearning #hustle #everyday
We had a bunch of awesome posts about what #cfqda means to you and I am extremely grateful for all of them. They were all heartfelt and open, I appreciate that.
It has come down to two posts. I like both very much for different reasons and would like the community to decide.
I have included the picture and the caption!
Please read both the posts as I think it gives a great deal of perspective to each.
Here is how this will work.
Like this post for @lifelover72 👍👍👍👍👍👍 Comment on this post for @mikeyshurmatz 💯💯💯💯💯💯 #mondaymotivation #motivationmonday #crossfit #buffalofitness #buffalove #onebuffalo #nevermissamonday #personaltrainer #coach #community #lifecoach #healthcoach #buffalony #stickershock
