Warm up
10 Rds
10 second l sit
10 second bridge/wheel
10 second handstand hold
Strength
Supinated grip BOR
5X8
Alt db curl to press
5×5 each arm
Chest supported rear delt flyes
5×10
WOD
For time
50 pull ups
50 pushpress
50 American 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
