Warm up
4 rounds
10 deck squats
10 Cossack squats
10 lunge and reach
30 second supinated hang
Strength
Box squat
5-5-5-5-5
Deadlift
5-5-5-5-5
Between sets
15 banded hamstring curls
15 banded good mornings
WOD
9 minute cap
4 rounds
Burpees
Pull ups
Donut get too excited.
New year, new challenge, new twists!
Next healthy eating challenge will begin on February 3, information meeting at 1000 February 1.
This challenge is brought to you by @built.without.guilt @erica.casohhp and @quarter_deck_athletics
All participants will receive 5 weekly meals from @built.without.guilt to help you stay on track.
Unlimited classes at @quarter_deck_athletics
We will have our usual BIA readings at beginning and end of challenge however there is the added bonus of a 30 minute mid way meet up with @erica.casohhp where you will receive a third reading and the extra accountability to help you crush the challenge and keep it going all year!
This cost is normally over $800!
Non members can get in for $550 and members can get in for $350.
As always top three athletes will get cash prizes!
Full details will be available at the meeting February 1 at 1000!
We all love ourselves more than others and that is great. We must take care of ourselves first and foremost, it allows us to take care of those around us. However, we care more about what others opinions are of us than our own.
It's weird right?
Remember only you can destroy yourself. Just like only you can save, improve, better, and elevate yourself.
We can encourage, push, and motivate, but that desire must ultimately be sustained from within.
Change starts within, it comes from within, and it must be continuously stoked from within.
We can lead you to, show you, and walk alongside you on your path but you must also walk it!
Let's go!
#fitfam #cfqda #coach #crossfit #personaltrainer #motivation #tbt #entrepreneur #improvedaily
What you believe will have a direct and significant impact on your capabilities.
You must believe in your own success.
You must believe that you are the type of person who workouts out, eats well, and takes care of themselves.
You must believe that you are the type of person who sticks with it, even when quitting is easier.
You must believe in you, you must see the potential in yourself. "Whether you think you can or you cant, you're right." -Henry Ford.
What do you believe?
#wednesdaywisdom #fitfam #cfqda #letsgo #mindset #buffalony #coach #lifecoach #personaltrainer #healthcoach #progressnotperfection
