Every 90 secs for 15 mins 10 sets
Power Clean & Jerk x3 reps @ 185” 70% of 1RM. #CrossFit #CrossFithierarchy #RhinoForce #SFH #SicFit #Strong #Weightlifting #Oly (at CrossFit Hierarchy)

@cfinvictus’ Every 5 mins for 30 mins of:
400 meters run
10 Strict Handstand Push ups.
15 Pull- ups
#CrossFit #CrossFithierarchy #RhinoForce #SFH #SicFit #Strong #Gymnastics
Derrick F. (at CrossFit Hierarchy)

Mi Swing es Tropical by Quantic and Nickodemus!!!   One of my favorite track from Quantic. #latinjazz  #Worldmusic  #Spotifyradio

Mi Swing es Tropical by Quantic and Nickodemus!!! One of my favorite track from Quantic. #latinjazz #Worldmusic #Spotifyradio

@cfinvictus programming Snatch Drop, Strict Shoulder Press (160 pounds x3 for @Dgblake and I) and Muscle Ups. #CrossFit #CrossFithierarchy #gymnastics #Strong #TeamHierarchy #RhinoForce #SicFit #sfh #progenex
@Dgblake @Ty_mills (at CrossFit Hierarchy)

Life starts with coffee! #Coffee  #lacolombe #DC

Life starts with coffee! #Coffee #lacolombe #DC

Since @devsdow stoop me up… I am having coffee alone. #Coffee  #Caffeine   (at La Colombe Dc)

Since @devsdow stoop me up… I am having coffee alone. #Coffee #Caffeine (at La Colombe Dc)

#Fiveguys #Burgers and #fries #nomabid  #DC #fiveguysservesheavenonbun  (at Five Guys Burger & Fries)

#Fiveguys #Burgers and #fries #nomabid #DC #fiveguysservesheavenonbun (at Five Guys Burger & Fries)

Southern #Maryland #clouds #rain

Southern #Maryland #clouds #rain

Yum! #pasta

Yum! #pasta

Mientras escucho un mix al gran #Quantic… El  es inglés pero tiene un gran amor a la música #Colombiana - el #Vallenato.  #Worldmusic

Mientras escucho un mix al gran #Quantic… El es inglés pero tiene un gran amor a la música #Colombiana - el #Vallenato. #Worldmusic