Warm up
3 rounds
10 deck squats
5 swimmers
10 band pull aparts
3 Cuban press
Strength
5 x 30 second supinated hang for max weight
5x 8 strict pull up/ring row/inverted row
5×2 DB snatch each side
WOD
Amrap 12
20 burpees over DB
20 DB snatches
Step up your game.
Step up your coaching.
Step up your effort.
Step up your commitment.
Step up your sleep.
Step up your food.
Step up your hydration.
Step up your self care.
Don't just talk about it be about it. Be that annoying friend who talks about CrossFit because you love it, you'll probably change someone's life.
Be better than you used to and commit to working out from now until January 1, because if you can do it now then you can do it the rest of the year!
Don't do it for me, it's not about me. You are the hero in your story, I'm a guide, a footnote, a minor role.
Is this thing on? YOU WILL NOT LIVE FOREVER. Do not wait until your health is lost to try and find it. Do not wait until it is gone before you decide to do something about it.
It will never be easier, the only thing that gets easier are the excuses. Life will always find a way to give you an easy out.
Be the person your children think you are.
Be the person your dog/cat thinks you are.
Be the person that you want to be.
I know this may have hit deep for a few of you but I'm going to hit you one more time. This one gets me every time. When I'm low. When I'm struggling. This one, this one gets me and terrifies me.
Hell: the last day of your life you meet the person you could have been.
Step. It. Up.
#wednesdaywisdom #healthcoach #todayisanewday #personaltrainer #entrepreneur #lifequotes #coach #healthcoach #lifecoach #fitfam #cfqda #bebetter #crossfit #stepitup #amorfati #carpediem #hustle #riseandshine #getit #morethanmotivation #canthurtme
This is one area where I have heard repeatedly that we are different.
I don’t do choose your own adventure or mix and match scaling.
Dealing with an injury is different but we do not reward you for being very strong and having poor gymnastics or for having excellent cardio but no ability with a barbell. We reward the well rounded athlete, the one ready for anything. We also provide you The path to get there.
We hold you accountable, we also make sure we all go through the exact same training.
It works.
You will do things you don’t want to. You will do things you need to. Some days you will scale down. Some days you will scale up.
However, every single day you will become just a little better. That only happens by spending time outside your comfort zone.
You will not always like it. That’s ok. I’m not here to stroke your ego and give you at-a boys. I am here to make you better. The best version of yourself. The person you want to be. That comes with accountability and honesty.
#truth #fitfam #cfqda #coach #lifecoach #healthcoach #personaltrainer #buffalony #downtownfitness #accountability #downtownbuffalo #motivation #inspiration #entrepreneur #goals #quotes #tuesday #bebetter #todayisanewday
We are doing our annual holiday sale. This is the best price you can get, period.
Tell your secret santas, friends, family, and loved ones.
Tell the people who always say they want to do it but aren't sure!
You have until Friday evening to take advantage of this spectacular sale!
If you don't know, DM us for details!!! #sale #holidaysale #shoplocal #nevermissamonday #tgim #mondaymotivation #motivationmonday #fitfam #buffalove #buffalony #downtownbuffalo #cfqda #personaltrainer #coach #lifecoach #healthcoach #fitness #wellnesswednesday
