s.s.bigred s.s.bigred

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Sam Forster  Coach (CF-L2) Athlete Engineer

Happy birthday to this gem, 25's a good look

Wedding season 2018 in the books

Muscle ups are starting to get cleaner. #boltnation #boltup
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8:00 AMRAP
1 Clean and Jerk @185#
1 Muscle Up
*Add 1 rep each round*

Much needed burner after a long day at the office and coaching a full load of classes @blackbolt_cf #boltnation #boltup
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10:00 AMRAP
3 Bar Muscle Ups
10 Kettlebell Snatches 53#
10 Burpees
250 Meter Row

Some fun partner work with @briannaquinzi over the weekend. Synchro lifting with a 1 foot height difference is a good time 😂 #boltnation #boltup

200 Double Unders Each
then
5 Rounds:
20 Handstand Push-ups
10 Synchronized Overhead Squats
20 Calorie Ski Erg
10 Synchronized Deadlifts
then
200 Double Unders Each

Great time throwing down with @obannon11 and the rest of the @blackbolt_cf crew last weekend. Big thanks to everyone who came out to support us! Every now and then it's nice to see the training pay off and pick up a W. #boltnation #boltup

We so fancy. Great weekend celebrating with the Quinzi family #matchmadeinmedicine

Leveled up! So many knowledge bombs at the CrossFit Level 2 seminar last weekend. Stoked to improve on my coaching and bring some new strategies to @blackbolt_cf with @obannon11

Apparently weekends are for cat naps
📷 @briannaquinzi

@tangocharlieapparel knows that snatches and whiskey is the perfect combo for a Friday.

Solid snatch session with the @blackbolt_cf morning crew to work on technique at lighter percentages. #boltnation #boltup

Likes: Heavy thrusters, 5 minute workouts, acting like I'm actually dying when I finish.

Dislikes: Any form of burpees, breathing, wearing a shirt.

Got a solid dose of both in today's metcon.

3 Rounds
12 Thrusters at 135#
9 burpee box jumps to 30"
5:18
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@blackbolt_cf #boltup #boltnation

Shout out to the brave souls that let me experiment on them in the Black Bolt Aerobic Capacity class. We hit the assault bike this week to find some thresholds. If you want to get better at not dying in workouts, come to @blackbolt_cf Wednesday nights from 7:30-8:30!
Athletes: @julialoisel @vishnudasmenon @mani_dev08 @shassrin @harshambekar @sachindra.maharjan @racheleshinn
#boltnation #boltup

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