190102 - Quote of the Week Wednesday


Surrounding yourself with people who will keep you feeling alive and fresh and motivated is important to your success! If you are constantly around Debbie Downers who think going to the gym is a waste of time and 5 more beers won’t hurt…. that behavior and mindset will spoil yours.


? OF THE DAY - How do you deal with negative emotions?

WARM UP - 15 calories of cardio
Grab a 45# Plate and place it in front of you!
Lunge + Stand + Lunge + Reach
Ankle Stretch on the plate
Squats with one foot on the plate
Side Hip Stretch

Prep Back Squat Form
Practice unweighted 1 1/4 squats

WOD - 1 1/4 Back Squat
Work up to heavy 2 reps
10EB, 5, 4, 2, 2, 2…


”Flower” by Moby
(Bring Sally Up, Bring Sally Down)
with Back Squats 75/55

5 Wall Walks
10 Strict Handstand Push Ups
(Scale to a 15 box with an ab mat)

Michael Reynolds

CrossFit Level 1 Coach