Warm up
5 minute full body flow
5 minute hero pose
3 rounds
20 deck squats
20 dead bugs
20 kb around the world each direction
Strength
Box squat
Emotm 24
WOD
50-40-30-20-10
Lunges
Double unders
Single arm DB shoulder to oh
I hate New Years resolutions because it feeds into the idea that you need something momentous to make changes. I know that to be untrue but if that’s when you have the most motivation then let’s harness that power for good!
To show you that you do not have to wait until 2019 to make a change start today, pay for your challenge and start. Begin building those positive habits.
Realize your potential and that all that you want already resides inside you. You have the ability to do it.
You have the ability to be successful. We just provide you the way to do it.
#tgim #mondaymotivation #nevermissamonday #coach #lifecoach #entrepreneur #healthcoach #personaltrainer #cfqda #resolutions #healthyeating #eatwell #improvedaily #buffalony #buffalove
Thank you @thedavecastro for the challenging and rewarding workout.
1000 step ups to a 20” height with a 45# ruck.
At rep six I thought I don’t want to do this.
At rep 94 I laughed thinking that when I finished I could say “I don’t know if you heard but I did over 1000”. I made sure to do 6 extra to make sure it was legit.
I broke it into 20 sets of fifty. I got to see @mwisler1975 get his first and second muscle ups and see @franmanitic get his first during regular class. ‘Do what others will not so you can do what others cannot.’ #sundayfunday #goruck #ruck #sundaymorning #sundaymotivation #fitfam #coach #lifecoach #healthcoach #personaltrainer #leadfromthefront #buffalony #downtownbuffalo #dfq #bebetter #amorfati
When should you start?👆
When should you come back?👆 There is no better time to start or get back in or try it out. You will never be more ready and that's ok.
@athletesunleashed
@crossfitamherst
@goapnation
@crossfitbuffalo
@crossfitdunkirk_cfdk
@crossfitnickelcity
@crossfitwilliamsville
@harborside_crossfit
@lumber_city_crossfit
@rockpileathletics
This is every local @crossfit affiliate in Buffalo, listed in alphabetical order, find yours!!! If I wasn't a coach and have my background you would see at one of these gyms, find the gym that works for you, show up, put in the work.
I will not be the fit for everyone of you but one of these 11 gyms is.
Call them today, send an email today, slide into their DM'S they'll love it!!! Do it, now. Right now. Stop waiting, no you won't do it later!! If you are thinking about coming to us, today is the last day of our annual holiday sale so take advantage!
#fridaymood #fridayvibes #bebetter #crossfit #crossfitaffiliate #coach #lifecoach #entrepreneur #healthcoach #shoplocal #findyourbox #personaltrainer #buffalove #onebuffalo #buffalony #cfqda #motivationalquotes #fyf #friyay #getit #hustle
