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🔥 ENGINE ROOM 🔥 25 minutes. 5 stations. 5 rounds. This one is all about finding a pace you can hold when the engine starts getting hot. ⏱ EMOM 25 1️⃣ 10 Dual DB Front Squats — 50/35 lb 2️⃣ 14/12 Cal Row 3️⃣ 15 Toes-to-Bar 4️⃣ 12/10 Cal Echo/Assault Bike 5️⃣ 8 Dual DB Hang Clean & Jerks — 50/35 lb STIMULUS 🎯 Think controlled intensity + repeatable output. Aim to finish each station in 35–45 seconds, giving yourself 15–25 seconds to breathe and transition. The first round should feel manageable. The challenge is keeping Round 5 looking like Round 1. 🔥 DBs = controlled, unbroken sets 🚣 Row = strong but sustainable 💥 TTB = smooth sets before grip blows up 🚴 Bike = aggressive, but don’t redline 🏋️ Clean & Jerks = steady reps with efficient transitions If you’re consistently pushing past 50 seconds, scale the reps or calories. Don’t win Minute 1 and lose Minute 21. Build the engine. @nomadtraininghq #NomadTrainingHQ #EngineRoom #CrossFit #FunctionalFitness #EMOM WorkoutOfTheDay WOD Conditioning StrengthAndConditioning FitnessTraining DumbbellWorkout RowingWorkout EchoBike ToesToBar TrainHard
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Cheers to one of the realest in the game. Always a gift to be able to throw some weights around with you. Eternally grateful to have my brother @youngishmcguy in my life for almost a decade now. One of those people who makes every room he walks into better. Brings people together. Is the rising tide that raises all ships. Makes time for you. Sees you. Hears you. Challenges you. Some people in this life are just different. Period. And they deserve to get their recognition while they are still here making a difference. MC thank you for being someone who walks the walk. Stays in the Arena, and reminding us all that there’s always time for dessert. If you know, you know. “Confidence doesn’t come from screaming affirmations in the mirror, but by creating an undeniable stack of proof that you ARE WHO YOU SAY YOU ARE .” And you got a stack of proof my friend, in every area of your life. Salute. Respect. CARRY ON.
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What an amazing experience taking on a new challenge and completing it, and especially doing it with my amazing wife, Sara! 13 weeks of intense training and Sara completed the Women’s Solo Hyrox and I finished the Men’s Pro Doubles Hyrox in NYC! Some injuries, some lessons learned, some adversity, and SO worth it!! It’s a great feeling to take on new things and I often say the more you take on hard things, the easier it gets to do hard things! This was definitely a hard thing and now I wanna do more! Also a fun time hanging with Cole and my partner Michael Carlos (and Lo) in NYC!
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New York HYROX. Done. So fun training and competing with Sara as she completed the women’s solo. And partnering with my good buddy Michael Carlos in the Men’s Pro Duo! Months of training. Early mornings. Strength sessions. Runs I didn’t want to do. Recovery work. Nutrition. Mindset. The race was only a few hours. The real work happened long before I stepped onto the floor. Grateful for the experience. Grateful for the challenge. Grateful at our age we still get to test ourselves against hard things. On to the next one.
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Race Day with my partner MC his daughter Lauren! Stats are on point. Sleep✅, Nervous System ✅, Mindset ✅
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Here’s exactly what our 7-Day Cleanse looks like 👀 Simple. Structured. Supported. ✔️ Morning & nighttime cleanse packets daily ✔️ Triple Defense support for immune + recovery ✔️ Day 1 & 7 fasting reset days ✔️ Days 2–6 built around high-protein nutrition (≈105g protein / ~900 calories) What we consistently see when followed closely: 👉 4–10 lbs lost in 7 days 👉 2–6% body fat reduction 👉 Muscle maintained (and sometimes even gained) You’re not doing this alone either. We provide a 3-day nutrition guide, daily structure, and a group text for accountability + support so you stay locked in the whole week. This is less about restriction and more about resetting habits, improving digestion, prioritizing protein, and creating momentum. If you want to do the next round with us, DM me “CLEANSE” and I’ll send details 💪 #7DayReset #FatLossWithMuscle #ProteinFirst #GutHealthJourney #StrongerTogether
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Day 1 → Day 7. No filters. No pump. No dehydration tricks. Just a reset. 👀 … Wish I had smiled 🤣 Results: I lost 9lbs. Dropped 3% bodyfat and maintained muscle. Keri dropped 5lbs. Dropped 5.6% bodyfat and gained 3lbs of muscle 🤯🙌🏽 IN 7 DAYS 🤩 I was honestly worried that this would be one of those “I’m starving and miserable for a week” things… Instead: I slept better. Had steady energy. Cravings dropped. Leanness went up. Workouts stayed strong. Turns out most people don’t need more motivation… they need a system that actually works. This 7-Day Reset isn’t about punishment — it’s about giving your body a short structured reboot so it can function the way it’s supposed to. A new group stated today and the next one is set to start March 1st. We walk you through it step-by-step so you’re never guessing what to do. Takes 7-9 days to ship products, so your order is due this week if you want in. 👉 Comment RESET or DM me if you want details or want in on this next round. Let’s dial it in. 👊 Summer is coming ☀️ Your gut and inflammation need this 🦠 #7DayReset #TransformationJourney #FitnessResults #CleanFuel #StrongerDaily
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💥 “I need your help with the biggest day of this entire launch: December 2.” For the last three weeks, we’ve been building momentum — and you all have blown me away. 📘 Hundreds of paperback & hardcover copies sold ⭐ 89 Amazon reviews already 🙏 Countless messages, photos, and support But now we’re stepping into Phase 3, and this is the part that matters most. ⸻ 🚀 THE OFFICIAL LAUNCH — December 2 On this day, the $1.99 eBook (Kindle version) goes live. And here’s why it’s everything: 👉 If 100–150 people buy the eBook on that day, Amazon takes notice. 👉 That’s what gives us our best shot at hitting #1 Best Seller in a category. 👉 And when that happens, Amazon starts promoting the book on its own. This is the moment where everyone can help — friends, family, coworkers, your gym community, church, whoever needs a story of faith, resilience, and hope. ⸻ ❤️ How you can help right now 1. Leave a quick Amazon review (it takes 30 seconds; huge impact) 2. Mark December 2 in your calendar for the $1.99 eBook 3. Share the book — a post, a photo, or just telling someone who needs encouragement ⸻ This story has already reached so many people dealing with tragedy, mental crisis, grief, and the long road to forgiveness. Thank you for helping me push it even further. Love you guys. 💛 👉 Book link in bio 👉 Review link in bio #NewBook #Memoir #Truestory #FaithOverFear
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last weekend in snowflake ❄️ with family celebrating KT & Anthony 👰🏽‍♀️💙🤵🏽‍♂️
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Built this #customplanter and plant hanger made from all #cedar for @youngishmcguy. Thanks for the order and the lovely #photo! Finished with #rawlinseedoil. #squarelogwoodworks #planters #cedarwood #smallbusiness #local #seattle #whitecenterwa #woodworking
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#360kickflip Wear the slipper #instagram #instagood #instadaily #short #style #action #trending #reels #explore #viralreelsvideo❤️ #
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This father-daughter duo 🥹 Choreographed by: @tarynmfdarr Wedding Venue | @sirensongwines | @sirensongwineryweddings Wedding Planner | @sirensongwines Hair | @chelanglam MUA | @chelanglam Wedding Dress Designer | @bellevuebridal | @allurebridals Wedding Shoes | @dolcevita Bridesmaids dresses | @azaziebridal Groom’s attire | @menswearhouse Groomsmen’s attire | @theblacktux Floral Artistry | @barefootflorals Live Music| Emerald City Quartet Design/tabletop rentals | @cortpartyrental Desserts | @seatownsweets & @metmarket & @dolcedilettogelato Caterer | @sirensongwines DJ | @djgoodcat Photographer | @haleychristineweddings #weddingphotography #fatherdaughterdance #reception #surprisedance #wedding #weddingdance
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