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It is super easy to do fullbody strength training with minimal equipment ๐Ÿ‘Œ๐Ÿ’ช๐Ÿ‘Šโค #friendsthattraintogetherstaytogether

itโ€™s all fun & games until someone brings out the prowler๐Ÿ˜ณarvo well spent in the sun with some of the best (just missing the main man @nathan_ball_z_pt) #friendsthattraintogetherstaytogether #prowler #teamgoodlife!

Love where i live ๐Ÿ‡ฆ๐Ÿ‡บ #wakeupandrun #betterforit #friendsthattraintogetherstaytogether

Here's to the girl thats inner beauty is just as gorgeous as her outer beauty ๐Ÿ˜๐Ÿ‘‹๐Ÿ”ฅ


Bring a friend along and get your class FREE!
If you're an A.L Pole Fitness member, your friend will get her class FREE!
We have limited spaces available for this...So grab your friend and book now!๐Ÿ’ฅ #friendsthattraintogetherstaytogether

Making memories with the right people ๐Ÿ’๐Ÿผ๐Ÿ’๐Ÿฝ#gymbuddy #soontobetravelbuddies #lovehertopieces #friendshipgoals #friendsthattraintogetherstaytogether


itโ€™s all fun & games until someone brings out the prowler๐Ÿ˜ณarvo well spent in the sun with some of the best (just missing the main man @nathan_ball_z_pt) #friendsthattraintogetherstaytogether #prowler #teamgoodlife!

For my 3rd meal of the day I am having two home made salads, power green salad with Brussel sprouts, cabbage, broccoli, nuts and raisins. I also made a 5 bean salad with onions, peas, rosemary, celery, tomatoes, apple cider vinegar, olive oil, and a little sugar. Totally healthy (minus the sugar lol) and totally delicious! I don't post all my food pics, but today these rocked so many I posted them. Have a blessed day!

When you all decided to do Filthy 50 this morning, but you leave no man behind @sidardis ๐Ÿ˜ extra burpees for me, @malbus1980 and @austinpierson1976 ๐Ÿ‘Š๐Ÿฝ#filthyfifty #teamwork #friendsthattraintogetherstaytogether #funfridays #motownclassics

Wednesday was my last workout in the hometown box. Thanks to these lovelies for suffering with me. Thank you for all the motivation, laughs, suffering together and going back each day for more. Going to miss you guys!! Thanks to the amazing coaches at @arkfit_jbay thank you for all that you have taught me, for the support, motivation, believing in me when I don't, for pushing me beyond my comfort zone, for calling me on my shit when it's needed and for the passion you guys have. Hope to make you proud in my new box! See you in a year ๐Ÿ’ช๐Ÿ’ช #crossfit #crossfiitters #crossfotcommunity #workoutbuddies #lastwod #hometownbox #bestplacestobe #myhappyplace #happyhour #workoutgrear #fitfriends #friendsthattraintogetherstaytogether #fitfam #fitness #newadventures #bestcoaches #mycoachesarebetterthanyours #thankyou #arkfitjbay #ZA ๐Ÿ’ช๐Ÿ’ช๐ŸŒ๐ŸŒž

No matter how you do it it has to be done. The choices you make today will impact you the rest of your life. If you put 100% effort into exactly what you want to do then you will have zero regrets. Life is finite and we believe that time is infinite, the clock never stops and what we wanted to do today might never occur because we put it off. Life has no off season, bleed every amazing thing you can out of life, become complete and whole. We all make mistakes along the way, have setbacks, get into our heads and find excuses, fight through all that, get it done and focus on you! Have a blessed day!

Today we did a tabata style workout! Really need to come up with moves that donโ€™t involve lying on the wet grass! ๐Ÿ™ˆ Legs, arms, abs and cardio! Slight change to our normal workout because Iโ€™m off to Pisa tomorrow โœˆ๏ธ x

Shout out to @tiff.tuff.fitness for practicing my form with me today. My lower back has been really bothering me and I๏ธ know itโ€™s from lifting incorrectly. So for the next month or two I๏ธ am not focusing on weight Iโ€™m focusing on my form and nailing this shit. Also I๏ธ have realized my knee is going to cause issues with Crossfit. I๏ธ have been told I๏ธ will need a total replacement by the age 50. Now that scares the shit out of me. I๏ธ have little to no meniscus left and have had 3 meniscus surgeries. I๏ธ have also tore cartilage and bruised my femur. I๏ธ currently have a plug in my femur where the bruise was and had cartilage transplanted out of a cadaver. My knee does not bend like a normal knee but I๏ธ am doing the best I๏ธ can with it and Iโ€™m pretty damn proud of myself. I๏ธ will not be a statistic. I๏ธ am above average and will continue to be. I๏ธ love my body and reward it when needed. ๐Ÿ’ช๐Ÿผ๐Ÿ–ค๐Ÿค˜๐Ÿผ๐Ÿ’•-K #girlsthatlift #girlswithmuscle #muscles #ymca #practice #practicemakesperfect #crossfit #deadlifts #overheadsquat #kneesurgery #badknee #recovery #surgeryrecovery #slowprocess #happy #doughnuts #doughnutpants #friendsthattraintogetherstaytogether

I will have to say today's booty class was a kick in the ass! I don't think everyone was prepared for the duration of the exercises, yet they all crushed through it! Thank you all for another incredible class, you all make It worthwhile!

Nothing like birthday burpees after a killed WOD and because I'm a nice person I get to do them with you ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ happy birthday to this guy @fjcronje !!! Kan jy glo jy is alweer nog n jaar ouer. Still thanking you for not killing me with your driving skills... ek waardeer dit baie ๐Ÿ˜‚ thanks vir al die motivation en daar wees deur als. Jy is n pel duisend!!! Mag jy so oud word dat jou gryshare grys het ๐Ÿป๐Ÿป๐Ÿป๐ŸŽ๐ŸŽ‚ #birthdayboy #birthdayburpees #matchingsocks #fitfriends #friendsthattraintogetherstaytogether #personalmotivator #besties #birthdayfun #blackandwhite #iwhipmyhair #jumpjumpjump #upanddown #arkfitjbay #ZA ๐Ÿ’ช๐Ÿ’ช๐ŸŒ

Probably one of my fave photos from our little workout session! Throwback to last Friday! Friends that train together.... ๐Ÿ’ช๐Ÿป x

Friends that train together stay together! Sara and Esma finishing off their class today with a sticker on their term certificate #makingmemories #friendsthattraintogetherstaytogether #gymnasticsbuddies #friendshipgoals #disneyweek #pulsegymnastics #pulsegymnasticsaustralia

Come to @summerlin_crossfit tomorrow at 10AM - 11AM for an ass kicking total body booty workout!

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