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Primers 4 rounds not for time 20 Russian twist 12 retractor Strength 3 rounds for quality 12 hand release push up 12 WY shoulder Metcon 4 rounds for time 6 half and push up 18 kicksit 30 drop squat Movement control orders home workout 12 Hi again. Here's the home workout 12 day 24 of MCO (Movement Control Orders) 1. Vdo # 1. Sit with both legs up. Twist the body. Ensure legs are not touching the floor. 2. Vdo # 2. Rest your hand are the back with slight adjacent from body. Legs off the ground and retract it back and push it forth. 3. Vdo # 3. Down to push up position. Release the hands prior starting and press it against the floor to move up. Refer Vdo # 4 for scaleable form. 4. Vdo # 5. Lie on the stomach. Engage the core and lower back. Squeeze the bum. Open arms and hands. Mimicking the Y post. Squeeze the shoulder blades and mimics the W. 5. Vdo # 6. Starts from bottom of the push up. Press the floor up to half point of the push up. Drop again but this time press the body all the way up. 6. Vdo # 7. Place the hands of the ground. Bend the knees close to the chest. Start with one leg cross the body and hips touching the ground. Change the other leg and feel the rotations on the middle section. 7. Vdo # 8. Stand tall and drop to squat position. Up tall again and drop. Refer to Vdo # 9 for scalable form. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Primers 4 rounds not for time 24 hollow rock 10 (4) flutter kick + 2 leg raise Accessory 3 rounds for quality 8-10 floor shoulder press 10 lateral raise * RNT work tempo 1,3x1. Metcon 4 rounds for time 21 sit up 40 seconds on spot sprint 21 step back lunge 40 seconds on spot sprint 1. Vdo # 1. Lie on the back. Crunch the stomach and chin tuck to the chest. Rock the body up and down. Check on the progressions that fits your capacity. 2. Vdo # 2. Still on the back. Move legs from the hips alternately up and down for 4 reps. And oscillate the legs for 2 more reps to make as 1 rep. Bend the knees to 45" for scalable work. 3. Vdo # 3. Sit legs straight forward. Bring rib cage down to engage the core. Press 1 rep and lower it down 3 counts. Press again at normal speed and lower it as the previous rep. 4. Vdo # 4. Rise on the knees. Raise the hands and lower it down with the mentioned speed. Respect the tempo! 5. Vdo # 5. Watch out for the variations of sit up. Work best fits you. 6. Vdo # 6. Sprint on max effort for 40 seconds. Make sure you take a look at te time before you start and stops. 7. Vdo # 7. Step back lunge. Work this as its work on the proprioception and stability. Once you finish the reps, work on the max sprint again for maximum effort. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Primers tabata 20:10x8 Bear shoulder tap Plank twist Metcon AMRAP 10 12 blast off 10 spiderman crawl tall 8 bottom burpee Movement control orders home workout 9 #lawancovid19 Hi. Here is the home workout 9 day 19 of MCO (Movement Control Orders) 1. Vdo # 1. Beat crawl position. Stack body weights on the shoulder and rib cage down. Tap shoulders alternate. 2. Vdo # 2. Plank position. Twist side to side. 3. Vdo # 3. Push up top position. Push you bum to the back without touching the floor. Push body front again. Repeat the pattern. 4. Vdo # 4. Walk the one leg up to the hand with opposite hand up and body tall. Repeat the pattern. 5. Vdo #5. Perform the burpee, instead of jump up; jump into a squat. Repeat for the reps. P/s: sincere apologies for low quality vdos. Enjoy and stay safe. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Primers 4 rounds not for time 15 arch raise 30 lying side bend Core strength 4 rounds for quality 12 plank to reach 12 elbow to hand Metcon EMOM 20 (40:20) Plated burpees Gorilla box jump Pike squat Side plank dip Rest Movement control orders home workout 8 #lawancovid19 Hi everyone. Here is the home workout 8 day 16 of MCO (Movement Control Orders) 1. Vdo # 1. Set a running clock. Lie on the stomach, face down. On the go, raise the upper body and lower simultaneously up and down. 2. Vdo # 2. Bring you knees up to 45". Tuck the chin down to chest, rib cage down, press belly button hard towards the floor. Hands next to the body and bend side to side. 3. Vdo # 3. Get to top push up position. With feet and legs together, reach one hand out and alternate with another. Square the hips to engage the core. 4. Vdo # 4. At top push up position. Lower your body by bending the elbow and up to the hand. Square the hips and strong core. 5. Vdo # 5. Place any odd-object on the floor. I.e; shoe box, bag. Get creative ☺️. Lower body and place hands on the object, drop chest down, push up and jump in and up. 6. Vdo # 6. Use a stool chair, coffee table, etc. Put you hands on the top. Jump up and down. Scaleable version is lateral hop. Refer to the link: https://youtu.be/bqbZqxqs8tY 7. Vdo # 7. Tuck fingers under the toes. Lower your bum and push it up again with fingers attached under the toes. 8. Vdo # 8. Work full 40 seconds one side and change side on 2nd set. Alternate for the rest of the sets. P/s: for metcon, set EMOM timer for 20 minutes. Work 40 seconds and 20 seconds to rest and switch to the next exercise. Rest 1 minute in between sets. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Movement control orders home workout 7 #lawancovid19 Hi everyone. Here is the home workout 7 day 14 of MCO (Movement Control Orders) 1. Vdo # 1. Set a tabata timer, 20 seconds work and 10 seconds off. Get your feet and legs are together and closer to you bum. Look at my legs were far away from my bum; this not going to get you a strong squeeze. (See how important to have someone to check on your forms because you can't see yourself). When at top, your legs and hand are straight like table legs. Alternate this exercise with Vdo # 2. Check out the progression too. Work the technique that fit you. 2. Vdo # 2. Face up and arms next to your chest. On the go, lift your hips up and hold the position. Check on the progression. 3. Vdo # 3. Set at top push up position. Hold it up and draw your knee to the elbow. One at the time. Square the hips for more isolation. 4. Vdo # 4. Get a ball or a small stool chair or anything that lift your one leg off the ground. Another leg suspended up in the air. Lift your hips off the ground and work it 10 reps each side. Start slow or else you'll get pull hamstring. 5. Vdo # 5. Med ball or any odd-object. Get that creative juice flowing. Start from bottom and clean the ball up. Doesn't need to be technical. Just get the body moving. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Movement control orders home workout 6 #lawancovid19 Hi everyone. Here is the home workout 6 day 12 of MCO (Movement Control Orders) 1. Set a timer at running clock. Work plank for 40 seconds. Get into plank twist for 20 reps. See the link: https://youtu.be/fR0tb6agqqA 2. Set timer at running clock. Work the exercises according to the prescribed reps. Repeat 5 rounds. Aim for less resting time to challenge yourself. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Confidence isn't about knowing that you are going to win. Confidence is knowing that you have prepared your best and give it all you have. Posted @withregram@dailystoic Each morning we send a short (~500 word) email inspired by Marcus Aurelius, Seneca, Epictetus, and more. Each email will help you cultivate strength, insight, and wisdom to live your best life. It’s FREE to sign-up at DailyStoic.com/Email #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Movement restrictions order home workout 5 #lawancovid19 Hi again. Here is the home workout 5 day 9 of MRO (Movement Restrictions Order) 1. Vdo # 1. Set tabata timer. 20 seconds on, 10 seconds off. Work alternate both sides. 2. Vdo # 2. Work the exercises in 3 minutes window. Rest at the end of the reps if permitted; I.e, two exercises finished in 2 minutes. One minute rest. Continue the same patterns until 15 minutes. Use odd-object such as book, backpack etc. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Movement restrictions order home workout 4 #lawancovid19 Hi again. Here is the home workout 4 day 8 of MRO (Movement Restrictions Order) 1. Vdo # 1. Get to push up top position. Round upper back to set at hollow back position. Hold for 30 seconds. 2. Vdo # 2. Lie on the back. Chin tuck in. Legs up. Check on the variations of scalable position. Hands set aside and oscillates for 30 seconds. Alternate with Vdo 1 with 30 seconds rest in between intervals and 1 minute rest between sets. 3. Vdo # 3. Legs set hips width. Drop, squat and up. 4. Vdo # 4. Check on the variations of scalable position. Work best suit your efforts. 5. Vdo # 5. Push up on the knees are the scaled version. 6. Vdo # 6. Stand up. Begin with drop on the back with hands set aside to assist the drop. Raise legs and curl up. Push with your hands to get up again. Jump! #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Movement restrictions orders home workout 3 #lawancovid19 Hi everyone. Here is the home workout 3 day 6 of MRO (Movement Restrictions Orders) 1. Vdo # 1. Seated on the floor. Lift up both legs with toes pointed up and together. Work the total reps of 30. Squeeze the rib cage down the stomach to engage the core muscle. Maintain feet above the floor all rounds and throughout 2. Vdo # 2. Lie on the back. Chin tuck in to the chest and maintain hollow position. Booth hands under the body. Legs and feet together. Lift straight to the top and reach up. Bring it down, straight and not settling on the floor. Work the reps and keep on squeezing. 3. Vdo # 3. Sit against the wall. Leg hip width apart. 4. Vdo # 4. Get a knee-high or slightly lower stool chair. One leg on the stool chair. Another leg on the floor. Keep the distance of both at lunge position comfortably. Work at modest speed. 5. Vdo # 5. Use water bottle, Jerry can, backpack or anything that can be used as weight. Get a counter to count the rounds. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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PSA: Hey hi!! We would like to be a constant reminder to the rest. # 1. Stay home. Stay where you are. Don't travel back to your hometown and vice versa. Follow the Movement Restrictions Orders. # 2. Practice good etiquette when coughing and sneezing. Cover your mouth so the germs are trapped. You your hands or your elbow folds. # 3. Wash your hands properly with soap. # 4. Don't reuses any used tissues. Throw them in bin. We wish everyone in a good health and stay productive. Have a great weekend! #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles #lawancovid19 Love and care, coach @wanhazriq_abdullah

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Great to see the MRO Home Workout were being tested. We hope you are in good health ❤️ Take care and wash hands #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles Posted @withregram@dixonthum Schedule today rather full, but managed to sneak out for grocery shopping and finally, completed my daily home workout. Seriously intense 190 push ups challenge by Coach @damon_c_fitness and followed by Coach @wanhazriq_abdullah 's metcon. @otf_studio

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Movement restrictions order home workout day 3 #lawancovid19 #homeworkout Hello again everyone. Here is the home workout 2 day 3 of MRO (Movement Restrictions Order) 1. Vdo 1. Position at plank. Kick both legs in and kick back spread out. Continue for the reps. 2. Vdo 2. Work this exercise at fast pace. The less your midline moves, the better you engage the core. 3. Vdo 3. Set yourself at push up position. Hollow the upper back by bring your rib cage down. Engage the core. The first 4 reps, work with the tempo as you coming down. (Use of metronome is best) Preferably at 1,3x1 pace. 5th 6th and the rest of the reps work at normal speed. Go for max reps for 10 rounds. 4. Vdo 4. Keep the knees high and soft on the landing. Mimics the sprinting movement. Keep up there for 60 seconds throughout the workout. 5. Grab a bottle/backpack/thick book etc. If you are using backpack, load in some stuff like, water bottles, books and keep it tight with towels inside for higher intensity. On moderate intensity, any of the ones in the list would do. Enjoy and have a pleasant day ahead. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Movement restrictions home workout day 1 As we begin Day 1 of Movement Restrictions Order, we start with body weight workout. Get into the workout with no judgement. It's a challenging workout. It will get harder each sets. When it gets harder, don't rush the reps but instead stop for 20-30 seconds and get back with a better forms. Don't try to finish the reps as fast as possible. The better you get into the movements, you will see and feel the works. Go on and try it. Other options to mountain climbers is jump rope/skipping. Enjoy and have a pleasant day ahead. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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The chief task in life is simply this; to identify and separate matters so that I can say clearly to myself which are externals not under my control, and which have to do with the choices I actually control. Where then do I look for good and evil? Not to uncontrollable externals, but within myself to the choices that are my own- Epictetus, Discourses 2.5.4-5 Remember: You don't control what happens, you control how you respond. In the light of recent developments which are out of our control, we take charge on how do we respond. If you are looking for private personal program, we at OLD TOWN FITNESS are providing 🚪 to 🚪 personal training programs. We are mobile and we'll-experienced in the field. Text us at +6010.7931249. Take care and wash your hands frequently. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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It is not just to lose weight. It is the way of being better and healthy. Our personal training programs cater for all level of fitness and goals. Drop us a text or call us at +6010.793.1249 #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Posted @withregram@dailystoic "Amor fati" is a mindset that you take on for making the best out of anything that happens: Treating each and every moment—no matter how challenging—as something to be embraced, not avoided. To not only be okay with it, but love it and be better for it. So that like oxygen to a fire, obstacles and adversity become fuel for your potential. The flame on the front is inspired by Marcus Aurelius’s timeless wisdom: “a blazing fire makes flame and brightness out of everything that is thrown into it.” The back features an excerpt of the great philosopher Friedrich Nietzsche’s formula for greatness: “Not merely bear what is necessary, still less conceal it….but love it.” Each coin is handcrafted in the United States by a custom mint operating in Minnesota since 1882. Learn more at: DailyStoic.com/AF #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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The words in the bigger circle are those you can't have a control over. Let them go, let them go. We are here because we know that things we can control like those words in the small circle. That's enough. This doesn't echo only to competitive person but also could have done by anyone if we put our head and mind to move the needle into it. Take control of the things that MAKES YOU TO BECOME THE BEST VERSION IF YOU. That's enough #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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CROSSFIT HEERLEN KIDS OP LOCATIE BIJ GROENE STER 🤸🏽‍♂️ Dit grote mannen team van RKSV Groene Ster staat niet stil tijdens de winterstop. Onze CrossFit Kids coach Nadesch verzorgde gister een coole en uitdagende workout voor deze stoere mannen 💪 Net als bij voetbal draait het bij CrossFit ook niet alleen om uithoudingsvermogen, maar ook om spierballen (snelheid, power, coördinatie, balans, lenigheid, enz). Deze voetballers gaan het nieuwe seizoen in ieder geval STERK beginnen. Veel succes en zet 'm op Groene Ster! #CrossFit #Kids #FutureOfFitness #CrossFitKids #SportsOfFitness #Fitness #Fun #Heerlen #RKSVGroeneSter #CrossFitHeerlen

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Posted @withrepost@benbergeron Good stuff from @invincibleohio 🙌 Set your priorities right. Where will you be in 5 years from now. This isn't about fitness. It can be applied to your career and life wise. It has to start with something and when you have sort it out, you'll be on with the other parts of your life that needed this kind of sorting. It all starts somewhere. Take your life back! #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Don't talk so much. Just let your work do the talking. Posted @withrepost@otf_studio 💥 bam 💥wham 💥 zam 💥 We are delighted that this fine gentleman joined and entrusted us with his fitness commitment. It's never too late to start and it's not waiting for you either. Time flies and you got to act fast. If you are looking for a personalised program, look no further! Text or call us at 010.7931249 for more info. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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💥 bam 💥wham 💥 zam 💥 We are delighted that this fine gentleman joined and entrusted us with his fitness commitment. It's never too late to start and it's not waiting for you either. Time flies and you got to act fast. If you are looking for a personalised program, look no further! Text or call us at 010.7931249 for more info. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Skipping or jump rope is one of the modality you could apply in your cardio works. If it's raining outside or in this case the floor was wet from the rain earlier, running was not an option hence the skipping come in. Be all rounder. Explore and try new things. It's fun and new or renew for you. If you are looking for a personalised programme; text or call us at 010.7931249 to know more about our packages. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Power couple. Husband and wife. Committed and dedicated. Have been in the programme combined-11-months. Progressing well into the program and results are impressive. If you are looking for personalised program to suits your fitness goals, we at OLD TOWN FITNESS are ready to get you on the game. Text or call us at 010.7931249 to know more about our programs. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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It's all about managing your time. Even if you have important meeting or dateline at work, fitness has got to come along because it gives such reinforcement of energy you need to endure the day. Tag along with your colleagues and it will never a dull moment. Call or text us if you want to know more about your programs at +6010.7931249 #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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#throwbacksaturdays This young lady had her class on Saturday as early as 5.30 a.m. It has been going on for 4 months now. She's dedicated, persevere and discipline. For her, fitness is a way to get rid of negative vibes. We workout in front of her porch and sometimes playground near the house. When you priorities yourself, you'll make time. If you are looking to train but not keen to brave the traffic? We offer 🚪 to 🚪 personal training classes. Want to know more about the program, text or call us at +6010.7931249. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Are you busy with daily task and chores? Running errands and attending meetings? Running your own business and fetch up kids from school? Old Town Fitness is providing 🚪 to 🚪 personal training. You don't have drive out. No, you don't even have to get out from your house! Text or call us to know more about this programme. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Inverted row is a great tool to build strength of the back muscles before we get onto pull ups. Besides than having parallel bar like this, you can use the like of gymnastic rings or a TRX. Try yourself and you will like the exercise. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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Unser #kroftlaggl des Monats Oktober 2019 ist unser Uwe Liebscher! @uwe.liebscher . F: Wie kamst du zu CrossFit bzw. CrossFit Kroftlaggl?💻 A:über eine Facebook Anzeige. . F: Was motiviert dich, zum Training zu kommen?🎽 A: Das Training in der Gruppe um zusammen an seine körperlichen Grenzen zu gehen. . F: Was ist deine Lieblingsübung? Welche Übung würde mehr Training erfordern?🏋🏻🤸🏻‍♀ A: LIEBLINGSÜBUNG: Push Ups und Rudern | MEHR TRAINING: Double Unders und Handstand . F: Was sind deine Ziele? 💫 A: alle Crossfit Übungen mit Routine zu bewältigen! . F: Was machst du noch außer CrossFit?⛷ A: Joggen, Radfahren und Freiwillige Feuerwehr Kufstein. . F: Mit einem Satz: Was würdest du jemanden sagen, der zum ersten Mal von CrossFit hört?🙋🏻‍♂ A: Es ist ein Fitnesstraining das jeden Muskel im Körper beansprucht und eine riesen Gaudi macht! . Wir freuen uns, dass wir Uwe zu unserer #kroftlaggl Family zählen dürfen und möchten ihn auf keinen Fall mehr missen! Werde auch du ein #kroftlaggl und Teil einer wahnsinns Gemeinschaft! Melde dich für ein kostenloses Probetraining unter 0664/1972906 oder [email protected] #kroftlaggl #crossfitkroftlaggl #crossfit #warmup #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #sportlife #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol

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Nah. Need to say more? Your life isn't just for yourself. If you have family, their future is in your healthy well being. If you still have parents, their welfare is your undertake not vice versa. Get moving. If you have started, keep on moving. One step at times. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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TIROLER NACHWUCHSCUP 2019🏋️‍♀️ // Wir gratulieren unseren 2 #kroftmadln, Anna und Ronja, zu einem erfolgreichen Wochende beim Weightlifting Nachwuchscup in Rum.🎊🏆 Besonders können wir uns über die persönlichen Bestleistungen der beiden jungen Athletinnen freuen! Wir sind sehr stolz auf euch! Weiter so! 😀💪🏼 #hardworkpaysof // #crossfitkroftlaggl #crossfit #crossfitcommunity #competition #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #sportlife

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SEATED HIGH JUMPS🔥 Schon mal probiert aus der sitzenden Position nach oben zu springen? Diese Übung hilft dir dabei deine Sprungkraft zu verbessern und die generelle Explosionskraft zu stärken. Aufgrund der sitzenden Absprungposition, wird man dazu gezwungen, wirklich NUR aus der Hüftextension nach oben zu beschleunigen. Probiere es aus und teste dich selbst wie "HOCH DU HINAUS KOMMST"! 🦸🏼‍♂️ #highjump #boxjump #seatedhighjump #crossfitkroftlaggl #crossfit #warmup #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #sportlife #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol

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Unser #kroftmadl des Monats September 2019 ist unsere Anita Pumpfer aka Grinsestern @all.about.anita . F: Wie kamst du zu CrossFit bzw. CrossFit Kroftlaggl? A: Beim Vorbeilaufen an der Box mit @estermannsandra ...nach dem ersten Probetraining war ich sofort fire&flame 🔥 . F: Was motiviert dich, zum Training zu kommen? A: All die wunderbaren Menschen, die ich hier bereits kennen lernen durfte UND die genialsten Coaches die einen immer wieder motivieren bis an seine Grenzen zu gehen und auch mal darüber hinaus! . F: Was ist deine Lieblingsübung? Welche Übung würde mehr Training erfordern? A: Lieblingsübung: alles was mit Handstand zu tun hat! Mehr Training: Pull Ups, TTB und Squats . F: Was sind deine Ziele? A: Morgen fitter zu sein als gestern. . F: Was machst du noch außer CrossFit? A: Laufen, Berg gehen und Yoga . F: Mit einem Satz: Was würdest du jemanden sagen, der zum ersten Mal von CrossFit hört? A: Crossfit ist… das anstrengenste, abwechslungsreichste, effektivste und geilste Training mit täglicher Muskelkatergarantie! —> DU WIRST ES LIEBEN! . An den Fortschritten die Anita in den letzten paar Wochen gemacht hat, zeigt sie uns, dass man mit starken Ehrgeiz und der nötigen Motivation alles schaffen kann! Dies bewies sie uns in den Gymnastics Stunden beim Handstand Training, wo sie anfangs schon beim Aufschwung Schwierigkeiten hatte. JETZT macht unser storkes #KROFTMADL bereits Handstandpushups in den Workouts! #kroftmadl #crossfitkroftlaggl #crossfit #warmup #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #sportlife #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol

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"strong is the new sexy"💪🏼 // STARK * FIT * AUSDAUERND * MOTIVIERT * ZIELSTREBIG Möchtest auch du 1 #KROFTMADL sein? Dann komm vorbei zu einem gratis Probetraining.🏋🏼‍♂️ Melde dich bei uns zur Terminvereinbarung: 📞 +436641972906 #crossfitkroftlaggl #crossfit #warmup #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #sportlife #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol

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Das Besondere an CrossFit ist, dass das Training nicht auf eine konkrete Sache spezialisiert ist. Sondern es werden alle sportlichen Anforderungen miteinbezogen! 🏊‍♀🚣‍♂🏋🚴🤸‍♂ Deshalb schnapp dir bei sonnigen Sommertagen auch mal deine Bergschuhe und werde zum Gipfelstürmer! ⛰ location: Ziereinersee | 1799m #crossfitkroftlaggl #crossfit #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #sportlife #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol

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We are expending to Ampang/Wangsa Maju/Sri Rampai area with our 🚪 to 🚪 personal training sessions. We are also delighted to have new clientele that had been referred to us by our good friend. If you are looking to start your fitness training program, feel free to drop us a text or call us at 010.7931249. Hear from you soon. #cw #coachwan #otf #oldtownfitnessstudio #malastumpas #getupdressupandshowup #metcon #corporatefitness #fitnessPJ #fitnessKL #fitnessSubang #fitnessDamansara #teamotf #teamoldtownfitness #functionalfitness #functionaltraining #functionalmovements #constantlyvaried #bootcamp #hiit #tabata #intervaltraining #epoc #sportsoffitness #gymnatics #skills #fitness #healthylifestyles

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FAST AND EFFICIENT ROPE-CLIMB Im 2. Skill Video zeigen wir euch in 4 Schritten, wie ihr unserer Meinung nach am schnellsten und vorallem effizientesten ein #rope hoch klettern könnt! 🐒 #crossfitkroftlaggl #crossfit #skills #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #sportlife #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol #skillno.2

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Wir möchten mit euch unser gestriges special Feiertags Warm-up teilen!!! Ganz nach dem Motto: Lass' mal wieder Kind sein😜! Song: Hokey Pokey Viel Spaß beim mit-dancen 💃🕺 #crossfitkroftlaggl #crossfit #warmup #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #sportlife #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol #

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| WOD 10-08-19 | 💪🏼🏋🏼‍♂️🔥 100 Box Jumps 80 Wall Balls @20/14 60 KB Swings @24/16 40 Dead Lift @75% BW 20 Devils Press. + every 3' do 40'' Wall Sit T.C. 22' #crossfitkroftlaggl #crossfit #WOD #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #sportlife #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol

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#skillno.1🔥 TIPS TO SPEED UP YOUR BURPEES Wie angekündigt, bekommt ihr von uns wöchentlich 1 #SKILLVIDEO mit Tips um eure Technik von diversen Crossfit Übungen zu verbessern. Im ersten Video widmen wir uns den heißgeliebten Burpees und zeigen euch wie ihr an der Effizienz und Schnelligkeit arbeiten könnt. Probiert es gleich beim nächsten Workout aus... and let's see who is the fastest! 😜 #crossfitkroftlaggl #crossfit #skills #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #sportlife #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol #skillno.1

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3⃣ COACH: HANNES WECHSELBERGER Mein Name ist Hannes, oder einfach nur „Wexi“. Seit knapp 5 Jahren gehört CrossFit zu meinem Leben und wurde schnell zu meiner großen Leidenschaft. Als CrossFit-Trainer sind es die kleinen Erfolge unserer Mitglieder, die mir immer wieder die Bestätigung geben, dass ich durch CrossFit den Leuten zu ihrer besten Form ihres Lebens verhelfen kann. ⚡ Übungen aus dem Bereich „Gymnastics" zählen sicher zu meinen persönlichen Stärken und es bereitet mir viel Spaß diese komplexen Bewegungsabläufe unseren Kroftlaggl und Kroftmadl beizubringen! Mein CROSSFIT-MOTTO: „LIGHT WEIGHT BABY!“ 💪 #crossfitkroftlaggl #crossfit #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol

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2⃣ COACH: MARKUS Giacomuzzi Mein Name ist Markus und bin einer von drei Trainern in unserer CrossFit Box „KROFTLAGGL“. Im August 2016 bin ich das erste Mal auf CrossFit gestoßen und war sofort fasziniert von der Mischung aus den verschiedenen sportlichen Einflüssen. Ich habe durch meine lange sportliche Laufbahn schon viel Erfahrung in unterschiedlichen Sportarten wie Judo, Gewichtheben, Leichtathletik und Tischtennis gesammelt und genau dieses Wissen möchte ich unseren Kroftlaggl und Kroftmadl weiter geben. Als Trainer stehe ich den Sportlern stets zur Seite - im Training, sowie bei Gewichtheberwettkämpfen - und wir versuchen gemeinsam den inneren Schweinehund jeden Tag aufs Neue zu besiegen! 💪 Mein WEIGHTLIFITING-MOTTO: „WER DENKT VERLIERT!“ 🏋‍♂ #crossfitkroftlaggl #crossfit #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol

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1⃣ COACH: PETER WINKLER Mein Name ist Peter, oder einfach nur „Pewi“. Der Beginn meiner Leidenschaft zu Crossfit begann Anfang 2016 und seitdem ist CrossFit ein großer Teil meines Lebens. Mit der CrossFit Box „KROFTLAGGL“ möchte ich meine Ideen und Visionen verwirklichen. Als Coach teile ich meine Begeisterung zum Sport mit unseren Mitgliedern und mich motiviert jeden Tag wieder aufs Neue, wenn ich die Fortschritte unserer Kroftlaggl und Kroftmadl sehe. 💪 Mein CrossFit-Motto: „Es mocht east Spaß wenn’s weh tut!“ 😈 #crossfitkroftlaggl #crossfit #crossfitcommunity #strengthbycrossfit #powerhour #sportsoffitness #weightlifting #dontfearmuscles #gym #workout #strength #strong #fitness #crossfitgirl #fit #coach #againfastereurope #fitaideurope #allineedtea #sckroftlaggl #crossfitintirol #crossfitinaustria #kirchbichl #tirol

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