Warm up
5 rounds
15 Spanish squats
100′ oh carry each arm
60 second supinated hang
Strength
One arm row
5×10 each side
Superset with 20 banded face pulls
Dip
5×5
Super set with 20 tricep push downs
WOD
Amrap 8
20 Russian swings
20 goblet squats
I have been thoroughly impressed with the amazing work thus far today.
One of the most rewarding parts of being a coach is the pieces coming together, the moments of understanding and connection, seeing the reason why we keep striving for excellence.
There is always room for improvement but that doesn’t mean there is not time for celebration, happy but not satisfied is a good space to be.
Today you get to see behind the curtain, see perfectly why position matters so much, why the scales are important, where the L sit becomes very important.
Cannot wait to see what the afternoon classes accomplish!
#cfqda #nevermissamonday #mondaymotivation #gymnasty #itsnotcalledgymnicetics #coach #pullover #iwasinverted
Are you sick and tired of being sick and tired?
Did you know the average American gains 10# during the holidays?
Are you nervous about trying CrossFit?
Not sure how to eat healthy?
Need guidance and one on one attention?
We have an amazing cost effective solution, QDA has teamed up with @built.without.guilt and @erica.casohhp to offer this very limited opportunity.
10 people will be able to reap the benefits of this offer for the price of $270, it’s a steal. This would normally cost $685.
I cannot emphasize enough how much of a deal this is.
Go to @built.without.guilt page or website to take advantage!
Share it with family, tag your friends, do it with a buddy! You will not regret taking these life changing steps.
I love helping people.
The people I enjoy helping most are those who have been told they have peaked, they are on a down hill, or the infamous “you will never do _________ again”. I am motivated by challenge, by being told someone cannot, will not , or could not. It gets me fired up the same way that an awesome training montage or a a song that really resonates with me gets me ready to lift.
We ALL have tremendous potential, my job is to light the kindling so we can burn those massive logs of potential.
I want to leave this place thinking what a ride, I want my body to tell stories of victory, joy, defeat, struggle, bruised, laughs, and everything else. No matter you religious belief we can all agree that no matter what happens the body doesn’t come with us. It’s not leftovers, you can’t put it in a doggie bag and take it to the next place!
#cfqda #crossfit #coach #personaltrainer #fitfam #improvedaily #weekendvibes #mastersathlete #fitover40 #fitover50 #fitover60
