A code audit will help your app and your company. It lets us analyze the quality of your codebase so we can keep what works and fix what doesn't, helping you better reach your users, grow your base and improve revenue.👍 Click the link in our bio to learn more. #BigNerdRanch
Athlete: Roz, I’m just not “gym-ing” well😂! .
WELL....now accepting athletes for team training! In person group sessions (3-5ppl) + app based workouts & accountability from me and the team! DM me if you want to get out the solo-dolo “gym-ing” rut or just sweat with some cool peeps!
▪️Fridays (5:15am) Museum District
▪️Tuesdays (7am) Heights Studio
▪️Thursdays (7am) Heights Studio
Atleta: Roz, ¡simplemente no estoy "haciendo gimnasia" bien!
BIEN ... ¡ahora aceptan atletas para entrenamiento en equipo! ¡Sesiones grupales en persona + entrenamientos basados en la aplicación y responsabilidad de mí y del equipo! ¡Dime si quieres salir de la rutina del "gimnasia" de dolo en solitario!
▪️Fridays (5:15 a.m.) Centro Médico
▪️Tesdays (7am) Heights Studio
▪️Thursdays (7am) Heights Studio
Coach Bradley put this morning’s 8am BASE team training group through a fun little “I go you go” squat challenge at the end of an AWESOME session this morning!😜💪🏻 We don’t just want you to get results, we want you to have FUN while doing so! Remember, you will not stick with something you do not enjoy! 😀👍🏻 #fun#shoals#anytimefitness#squat#teamtraining
It’s summer! We have authentic Aussie F45 weather 🌞Well, for now and maybe a few more days at least 😎
Come and smash out an F45 class in our lovely sunny studio: what could be better than lifting heavy or sweaty cardio in the sunshine?
as if a new and improved bod wasn't enough🔥...here are our last challenge winners claiming their well deserved prizes🏆 next challenge begins 🔴MONDAY 4/23🔴 get down to @phountain_commack for your baseline body scan and download the F45 Challenge app📱 go team🖐🏼
- Always hustle -
Good Thursday everyone 😄
Well today was one shorter but intese session I'll tell you that 😂 I made my attempt at the WODs posted on TeamTraining by Craig Richey and boy those were grinders 😆 I had to change the rowing EMOM to an AMRAP because I couldn't hit the calories in the minute but even then it was one hell of a grinder 👊😅 follwed that by a regionals wod, a deadlifts for time circuit and some technical work before conking out 😅👌 I swear after today I couldn't stand that bloody rower any more 😂 but anyway, here was the set up:
1. 20min AMRAP
10 burpees over rower
Did a solid 8 rounds of which I'm very content 😄
2. Regionals WOD
- 500m row buy in
2r for time
20 pull ups
20 thrusters (10kg)
20 kb swings (24kg)
20 box jumps
- 500m row buy out
This was a grinder 😂
3. Deadlift circuit for time
Deadlift at 90-80-70-60-50kg
Bar over burpees
4. Technical 10min AMRAP
20sec handstand hold
10sec L-sit hold
6-4 false grip pull ups
And a simple ab routine to round it nicely out 💪😂 gotta say TeamRichey, you got some mean WODs! Exhausted but satisfied afterwards 😁👌 had to hurry back to get a quick snack in before heading out again: just some fruit, a big bottle of creatine and a protein bar 😋 held me up nicely till I could sit down once more for a proper meal being a deliciously cool veggy wrap 😄👌 lots of veggies, soy and salsa just hits the spot 🤤 that was enough to get me going for a while, get some chores done and looking forward to meeting up with my dad, brother and uncle for dinner 😄👍 guys out for food 🤣 gonna be a fun evening, cheers everyone!
I’m sure you’ve all heard about the new “fitness trend” of a selfie room. After an F45 session, the last thing you’ll want is a red faced super sweaty selfie 😳 Think we will just stick to the fitness trend of working out
3/6 members of the #1 seed coming out of can west . @cftaranis @calebwoiwod @caileighmcdade @stevehowell
Repost from @caileighmcdade - Love the new @_thesefistsfly shorts! 😍
Men's training short
Women's "Wednesday" training short
#TBT to 5 years ago and 3 years ago when I did the Bulldog Challenge with some pretty awesome people! Hard to believe it was so long ago, but stoked to do it for the 3rd time on Saturday with these 3 other really awesome ladies.
Hopefully, we won’t be so muddy... and hopefully my shirt won’t stretch out into a dress by the end. 😜 .
This will be the 1st time Dan and I won’t be on a team together (he’s leading another team). And to be honest, it’s sad! We actually work really well together on these races and it will be hard to not have him push me and vice versa. But I know he’ll do great with his group.
We have 3 teams racing from our studio and I am so incredibly proud of everyone! For some it’s their 1st race ever! What a way to start, right?
Anyone else racing this weekend? Whatcha got planned?
Be better than yesterday, that’s all that ever matters.
What are YOU doing today to become your best self? ✨
We have an upcoming challenge starting MONDAY: 8-WEEKS to get fit for summer! If you’re looking for a transformation, comment below!👇 We would love to have you join us at our studio!