Warm up 4 rounds 200' farmer carry 50' bear crawl 20 cossack squats Strength Bottoms up press 5x5 each arm Windmill 5x5 each side TGU 5x1 each side WOD 21-15-9 Burpee bar hop Squat clean thruster
Author: Dennis Lesniak
I am the father to an amazingly wonderful, curious, little boy. When I am not on nature adventures with my son, I am health and fitness professional with a passion for learning and seeking out fulfillment in life. As the owner and head coach of Quarter Deck Athletics, home of CrossFit QDA, in Buffalo, N.Y., I am dedicated to helping my clients develop their best selves through fitness, chiropractic and nutrition counseling.
December 3, 2018
Warm up 3 rounds 10 The ultimate stretch 20 sky reaches 5 wall walks 60 second supinated hang Strength Bulgarian Split squats 5x15-20 each leg WOD Amrap 15 15 hspu 15 knees to elbows 15 hang clean and jerk
A manifesto on life, 36 lessons for 36 years
I share quite a bit here in celebration of my 36 years on this planet. Points of inspiration, frustration, truth, fear, love, everything I feel that may have a positive impact on someone else. I have spent the past four days compiling this 'manifesto' in hopes it provides you something, and if you watch, read, … Continue reading A manifesto on life, 36 lessons for 36 years
