Warm up
5 minute cardio
Run/bike/row/rope
5 minute dead bug hold
Then
3 rounds
10 deck squats
10 captain Morgans (total)
20 band pull aparts
Strength
Single leg RDL holding dbs
5×5 each leg
Skill
pistols
WOD
50 pistols
100 American swings
Final tally is in! We raised $5,238.
Thank you so much to all of the participants, sponsors and help to make our very first competition a tremendous success!
We look forward to working with @barbellsforbullies again in the future and could not have done this without all of our wonderful volunteers and your support!
The money we raised is going to a local rescue organization @queen_city_pitties which we have been working with for over a year!
We are proud shelter parents of semi famous @carlo_the_pibble and have been helpful in finding multiple dogs forever homes!
Thank you again for your help in making this event .
Don’t forget to check out the awesome photos from @essjay_photo
#gratitude #cfqda #fitfam #charity #helpingothers #risingtideraisesallships
We ask for a great deal. Your best. That isn’t easy. We also ask for it everyday.
In return we provide a path to take you places you never thought you would be able to go. To do things you didn’t think you were capable of.
This doesn’t require the disclaimer these results are not typical. These results are typical.
You show up, you do your best, this is what happens. Over and over and over.
We charge a premium for our services but it is cheap for what you get.
Our coaching is relentless.
We stay on you to keep you safe, to keep you making measurable progress, and to hold you to the standard.
Maintaining the standard is one of the most important aspects. We must do our best to help you achieve and maintain the standard.
None of us are above the standard. Athletes, coaches, owner. We are all held to the standard.
When you compete we want you to feel accomplished not defeated. When you travel to another gym we want you to be complimented not overly critiqued.
The path to progress comes with bumps, hills, and cliffs. Having these standards keep us on the path, making forward progress.
Now, let’s go!!! #fitfam #cfqda #coach #letsgo #nevermissamonday #mondaymotivation #motivationmonday #tgim #crossfitgirls #bebetter #personaltrainer #lifecoach #holdthestandard #pursueexcellence
Congrats to @shna_mldndo on winning the QCT put on by @crossfitamherst
Many times people see Shana and think she had always been this strong badass or that she has always been super fit.
Shana has made tremendous progress as an athlete from the first time I met her and we started working together. She had 2-3” long nails, big hoop earrings, and zero fitness experience!
She has been putting in tons of effort and spent many workouts crying to get where she has as an athlete and coach.
She couldn’t do 30% of what she does today. Please let that be a motivator to you not a discourager.
Progress comes through consistency. Consistency of effort. Consistency of practice. Consistency of play. Consistency of coaching. Stay the course.
Every year we have continued to add more and more to her arsenal and she always rises to the challenge.
Great work today Shana!
Shout outs to @m_v_knapp @pbadaszewski @moooo_se @laurpacc @healthyhuman_project on their fantastic performances as well.
Always a great time hanging out with good people.
Unfortunately the day was too long to go out and get ice cream!
#fitfam #cfqda #buffalony #coach #personaltrainer #lifecoach #healthcoach #improvedaily #bebetter #neversettle #congrats
