Warm up
4 rounds
10 deck squats
10 Cossack squats
10 swimmers
Strength
Emotm 0-10
Then every other minute until 20
2 front squats
Wod
Amrap 14
7 hspu
14 step ups
21 calories
Thank you.
Today day we raised near $5,000 for @queen_city_pitties with @barbellsforbullies
The final amount has to be tabulated but it will be very close to that if not more.
Thank you to everyone who came out, we went from the basement to the roof with a view. One heat got a nice cool off as well.
The food trucks from @casaazulbuffalo and @theblend.buffalo were fantastic and I know many people also visited @publicespresso as well.
There were so many awesome raffle and gift card items that were donated and honestly just too many to name.
Thank you to all the judges and volunteers for making the day possible. There were many tentative plans, and they repeatedly change, but it worked out well!
Thank you to my fantastic girlfriend @emlor87 and @carlo_the_pibble without whom this literally would not have happened.
We hope you all had a fantastic day with us and come back when we run our next event!! #saturdayvibes #fitfam #crossfit #buffalony #buffalove #cfqda #competition #letsgo #thankyou #gratitude #weekend #saturdaysareforthedogs
Yes!
You’re those people running around the block carrying things, doing lunges, running backwards, flipping tires, etc.
Absolutely. We want to have fun doing what we do but we are also here to do some serious work.
We don’t mess around when it’s time to work.
Could you imagine us being a boring place, just full of machines, no passion, no variety, no change?
If I was an ice cream flavor I don’t know what I would be but I am sure it is not vanilla. We aren’t ho him.
Want to be part of the crazies?
Show up, and let the journey begin!!! #weekendvibes #fridaymood #bigmood #fitfam #wecrazy #coach #entrepreneur #notvanilla #coach #personaltrainer #letsgo #cfqda #
Respect. It has to be earned.
I respect every one of our athletes. They put out daily. They buy in daily.
We put out alongside of you to show a path to progress. That what we ask is a path we walk on alongside of you.
I know more weight will make its way on the bar, with time. I know you will cycle the bar quicker, with time. What I need to see is effort. I know what effort looks like. I know what excuses look like. I know what mental weakness looks like.
I only ask you try. Try your best. Regularly.
Simple but not easy.
It's very challenging.
It's also very rewarding.
We are here for you.
If you are ready, we are too.
Let's go.
#fitfam #cfqda #crossfit #coach #personaltrainer #entrepreneur #healthcoach #lifecoach #fatherson #respect #effort #consistency #bebetter #improvedaily #tbt #buffalony
