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
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
We came, we saw, we don’t know how we did😬😬😬 What I do know is that we all had a blast performing all of the days activities and hanging out with everyone!! Great work everyone and shout out to @klesniakk for being head supporter!! @shna_mldndo @alliewilldee @tiajeanine @laurpacc @spoilingmyliver @jstanek21 @smacneil81
#cfqda #crossfit #weekendthings #weekendvibes #coach #personaltrainer #zipline #truckpull #ropescourse #obstacles #run716 #sandbagworkout #buffalove #buffalony #onebuffalo
