#togetherwesweat

[frankwestpfahl]

It's a beautiful morning here in Central Florida. The temperature is warm, a cool breeze, and there is a slow awakening of people as the day begins. Marty and I did a short walk this morning, seeing the birds and some beautiful purple berries and flowers before starting a full work day. I guess if we have to work remotely, might as well be surrounded by beautifully landscaped grounds. . . . #selfie #justfrank #walk #walking #walkfun #workout #spaziergang #together #wereallinthistogether #togetherwesweat #bestme #ilovemylife #bestlife #gainz #fitness #motivation #2020 #fall #october #findingaroutine #routine #consistancy #fl #centralflorida #lbv #lakebuenavista (at Disney's Saratoga Springs Resort And Spa) https://www.instagram.com/p/CFzVATxFboP/?igshid=152pp3o1jpxmp

[sbobetlover]

How we think sleep is for our Turkey TRI. The best heat up for your trilogy ...

How we think sleep is for our Turkey TRI. The best heat up for your trilogy …

How we find sleep for our Turkey TRI. The best heat up for your trilogy? Vintage at 8:30 with legendary Doug Melroe! It's the best way to start your weekend! Picture @judithmarilyn_ . . . . . . . . . . . #vintageaerobics #aerobics #crystallight #minnesota # 31star #thefirmtribe #minnstagramers #twincities #togetherwesweat #minneapolis #thefirmmpls #minneapolisfitness #mpls #fitness #workout…

[baylorhound]

My super scaled #WOD with the beautiful #snatchwhisperer. Natalie Johnson I will miss her #2ndavemarathon #togetherwesweat #thefirmtribe #crossfitismagical #crossfit #rainbows #unicorns (at The Firm MPLS)

[frankwestpfahl]

First Monday of 2020 back @firmcrossfit This weekend has been physically, mentally and emotionally exhausting. Although nothing clicked today during the WOD, form was awful, and foot still hurts a little I'm so glad I was here to at least reset my mind and hopefully body. Thank you Lindsay, team Firm, and 6 am crew for making my day brighter. ♥️ Now to set and crush 2020 goals. 🏋️‍♂️ . . . #selfie #justfrank #firmcrossfit #thefirmmpls #crossfit #workout#togetherwesweat #wod #whiteboard #bestme #ilovemylife #bestlife #video #gainz #fitness #motivation #2020 #mn #minnesota #mpls #minneapolis #mn #winter #january #monday (at The Firm MPLS) https://www.instagram.com/p/B6-t-HnFn8M/?igshid=pgahefiyomsp

[frankwestpfahl]

CrossFit is hard! 🏋️‍♂️ Monday and Tuesday this week killed me so I took 2 days to recover and start to walk semi normal again. Today was shuttle sprints and burpee box jumps with a partner. Marty and gave it our all, I slowed him down but we did almost finish round 10. Thank you Brian and the 6 am crew for great tunes, a fun WOD and just a gosh darn good time. It's awesome to have Marty back. Now let's see how the holiday 5K goes tomorrow... . . . #selfie #justfrank #firmcrossfit #thefirmmpls #crossfit #workout#togetherwesweat #wod #whiteboard #bestme #ilovemylife #bestlife #video #gainz #fitness #motivation #2019 #mn #minnesota #mpls #minneapolis #mn #fall #december (at The Firm MPLS) https://www.instagram.com/p/B5vVwXRnQtw/?igshid=67d5hpdk43zu

[frankwestpfahl]

Yep, I have to do the DB selfie post Weight 30. Today was almost a circuit WOD with toes 2 bar, renegade row, and sit-ups. Feeling my abs today, time to get that winter swim suit body. Thanks Kristin and class for an awesome workout. Lunch break over, back to work. . . . #selfie #justfrank #firmcrossfit #thefirmmpls #crossfit #workout#togetherwesweat #wod #whiteboard #bestme #ilovemylife #bestlife #video #gainz #fitness #motivation #2019 #mn #minnesota #mpls #minneapolis #mn #fall #october #tuesday #weight30 (at The Firm MPLS) https://www.instagram.com/p/B37ayFFH4BA/?igshid=mcfp1qj8zj17

[frankwestpfahl]

Second Twin Cities 10 mile! 👟 The weather was incredible; cool crisp breeze, spectacular sunrise over the Mississippi, a few autumn leaves and amazing athletes. Goal was to hit an 8:30 pace and I did it! With such little training I'm thrilled with my time, now had I trained could I have hit a sub 8? I guess we will find out next year. Thank you to everyone that brought this event together, especially the volunteers and spectators. Thank you Marty for all the support, especially when freaking out at 6 am. Thank you Velda and Stephanie for breakfast, you guys rocked it. 🙏♥️🏃🍁♥️ Way to go athletes and congratulations on finishing your race. . . . #run #running #race #tc10mile #selfie #video #togetherwesweat #bestme #ilovemylife #justfrank #tc10mile2019 #mn #minnesota #minneapolis #mpls #stp #stpaul #fall #october #2019 #sunday #10mile #16km (at Capitol, Saint Paul, Minnesota) https://www.instagram.com/p/B3SNW8Dl2V6/?igshid=1a5wrzd7gz777

[frankwestpfahl]

What an incredible summer night for some run club with the gang and Leon. We laughed, we ran hills and stretched. Good times had by all. Time to eat!!! 👟 . . . #selfie #justfrank #runclub #thefirmrunclub #run #running #runningclub #workout#togetherwesweat #bestme #ilovemylife #bestlife #video #gainz #fitness #motivation #2019 #mn #minnesota #mpls #minneapolis #summer #september #thursday (at The Firm MPLS) https://www.instagram.com/p/B2nGydcF-M3/?igshid=295wzfuagf6n

[frankwestpfahl]

I hope wherever you are you're living your dreams. Good morning Anaheim, what a beautiful morning, quick run to CrossFit Anaheim for Snatch Monday! I missed the 6 am crew for Snatch comments. I thought they skill was going well, but form feel apart. Then the metcon was awesome, KBS, Push-ups and T2B. Followed by a run back to the hotel to get ready for an awesome day. Let's the adventure continue from sunny Anaheim. ♥️ . . . #selfie #justfrank #crossfitanaheim #dropin #crossfit #workout#togetherwesweat #wod #whiteboard #bestme #ilovemylife #bestlife #video #gainz #fitness #motivation #2019 #ca #california #anaheim #summer #july #monday (at CrossFit Anaheim) https://www.instagram.com/p/Bz8lamuHlD6/?igshid=8c1lntgesodd

[frankwestpfahl]

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A post shared by Frank Westpfahl (@frankwestpfahl)

What a great time this morning for the Hot Dash 5K with D’man. Although no new PR we ran and talked and had a great time hanging out. They had Hot Dish and even better they had a gluten, dairy, nut free version. So good. We didn’t win the meat raffle but who can complain with free beer. Had to hold mine for a friend 😉. Thanks D’man for an awesome Saturday. . . . #run #running #justfrank #video #race #5k #hotdash #mn #minnesota #mpls #minneapolis #boomisland #spring #2019 #saturday #march #togetherwesweat #bestme #bestlife #friendship (at Boom Island Park) https://www.instagram.com/p/BvXJaXVFJnc/?utm_source=ig_tumblr_share&igshid=fgz0iqupfp7j

[frankwestpfahl]

What a sunrise over the prairie in Fargo this morning. That coupled with a very flat course made it a slow, relaxed, and comfortable run. What’s up with the mean Canadian Geese? Another one honking at me and chasing me this morning. I’m going to be in the news as the runner assulted by a goose. Ugh. Regardless a beautiful spring, sunny morning. Time for the final Discover the Magic tour. Let’s make it a magical one. . . . #selfie #justfrank #workout #togetherwesweat #ilovemylife #bestme #run #running #2019 #april #spring #thursday #nd #northdakota #fargo (at Courtyard by Marriott Fargo) https://www.instagram.com/p/BwraxtLldJG/?utm_source=ig_tumblr_share&igshid=md2cn7olx61q

[frankwestpfahl]

No!!! Christy is leaving us for the white sands of Florida. Such an emotional conflict as I’m singing Everything is Awesome... I can’t get the song out of my head from the Lego Movie this weekend. Thank you 6:00 am crew and Lindsay for an awesome Monday morning. I’m going to miss you Christy. South Dakota here I come... . . . #selfie #justfrank #firmcrossfit #thefirmmpls #crossfit #workout#togetherwesweat #wod #whiteboard #bestme #ilovemylife #bestlife #video #gainz #fitness #motivation #2019 #mn #minnesota #mpls #minneapolis #mn #winter #march #monday (at The Firm MPLS) https://www.instagram.com/p/BulnzngF4NW/?utm_source=ig_tumblr_share&igshid=wyfhxdmern0z

[frankwestpfahl]

Spring has sprung in the north. A nice, slow, and easy 5K run along the Fox River this morning from the gorgeous Hotel Northland. 40° calls for shorts and t-shirt. Time to get ready for my first Discover the Magic luncheon. I'm excited to welcome everyone and fingers crossed the technology works it's my first live broadcast session. Let the magic begin. . . . #selfie #justfrank #run #running #workout #togetherwesweat #wi #wisconsin #greenbay #2019 #spring #april #tuesday #bestme #ilovemylife (at The Hotel Northland) https://www.instagram.com/p/BwUShVoFqfA/?utm_source=ig_tumblr_share&igshid=ytjxgr6risf2

[frankwestpfahl]

What day is it?! Yep, every pump day is a magical day but today is especially magical because it’s @lindsaysiolka birthday! Happy birthday Lindsay from me and the 6:00 am crew on this awesome Wednesday. . . . #selfie #justfrank #firmcrossfit #thefirmmpls #crossfit #workout#togetherwesweat #wod #whiteboard #bestme #ilovemylife #bestlife #video #gainz #fitness #motivation #2019 #mn #minnesota #mpls #minneapolis #mn #spring #march #wednesday #🐪 (at The Firm MPLS) https://www.instagram.com/p/Bvy6odwldxP/?utm_source=ig_tumblr_share&igshid=10htmryusfezs

[frankwestpfahl]

Spring, where did you go? It was as a great weekend of friends and fitness. Doug's class, a nice and easy 10K with D'man, and then Snatch work this morning for the WOD. The toughest part was getting out of bed this morning with the fresh snow. Thankfully it's just a dusting. Thanks Lindsay for a great start to an incredible week. . . . #selfie #justfrank #firmcrossfit #thefirmmpls #crossfit #workout#togetherwesweat #wod #whiteboard #bestme #ilovemylife #bestlife #video #gainz #fitness #motivation #2019 #mn #minnesota #mpls #minneapolis #mn #spring #march #monday (at The Firm MPLS) https://www.instagram.com/p/Bvtn1QJlN4R/?utm_source=ig_tumblr_share&igshid=16gnq2yrefvzf

[frankwestpfahl]

Pre vacation WOD did not disappoint on this chilly Minnesota Friday! Dang that WOD sucked the life out of me. Shoulders on fire, legs and arms shaking and stomach a little unsure. There is nothing left in the tank. Time to get some work done before jetting off to Berlin. Let's see if my arms will work to drive and type? . . . #selfie #justfrank #firmcrossfit #thefirmmpls #crossfit #workout#togetherwesweat #wod #whiteboard #bestme #ilovemylife #bestlife #video #gainz #fitness #motivation #2019 #mn #minnesota #mpls #minneapolis #mn #winter #february (at The Firm MPLS) https://www.instagram.com/p/Bt5118GlUC3/?utm_source=ig_tumblr_share&igshid=1mf70acualf8c