CrossFit Hit and Run Triad

CrossFit Hit and Run Triad

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Awwwwwwe.... I have pit fever again, need me another baby to love on. Sweet little Tator Tot 💕
Does anyone happen to have a pop-up tent that we could borrow for tomorrow’s Crossfitters for Kids comp? Thanks!!
We're having a charity competition August 18th at Blue Bloods in OB! M/M F/F scaled and Rx teams! Cash prizes for winners! We'll be giving out door prizes! TV, gift cards, etc! Come join the fun! Register on the event on "Who's Your Buddy?" FB page or www.whosyourbuddy.org! Contact me for additional details!
Now I have to come back and get another TShirt. :-)
Thanks for the hospitality today! Come see us at Resurgens whenever you’re in Atlanta!
Thanks to all of the veterans that are part of Crossfit Triad! With a special thanks to Jeff Jeffrey Baxter! #homeofthefreebecauseofthebrave
Can anyone recommend where to locally get a Dexa scan to measure body fat and lean mass?
My sons showed me the way...
The CrossFit Gymnastics Course is coming to St Louis!! Who: ​Aspiring trainers & CrossFitters who want to improve their skills What: ​CrossFit Gymnastics Level 1 Trainer Course Where: CrossFit Edwardsville in the St Louis Metro East Event date: June 24 & 25, 2017 (Saturday & Sunday) Learn more and register: ​ https://training.crossfit.com/gymnastics
Hey gang!...I messaged to see if you guys take drop ins because I will be working in Memphis this week...haven't heard back....is there room in the early morning crossfit classes?

1010 Cresthaven Rd (901) 878-9719 www.cfhitandrun.com

1010 Cresthaven Rd (901)590-3001 www.crossfittriad.com

[06/17/20]   Happ Birthday to this straight shooter, aka Kung Fu Kenny.

How old do you think he is?

The 5am class is cancelled and the 6am class at Triad will start at 6:15 so we may comply with the mayor’s curfew.

Yay for a partner workout! It’s been a while.

Workout of the Day for Tuesday

https://cfhitandrun.com/06-02-2020/

[05/02/20]   Workout of the Day 5/2

Run 15 minutes out (Moderate)
Continue walking for 5 minutes
Run back to your starting line.

Record your total time and distance.

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the day 5/1

A. 3 Sets Squat Therapy
Set 1 - Feet shoulder width
Heels Elevated x 5
Feet Flat x 5
Toes Elevated x 5
Set 2 - Feet Hip Width
Heels Elevated x 5
Feet Flat x 5
Toes Elevated x 5
Set 3 - Heels Touching or As Narrow As Possible
Heels Elevated x 5
Feet Flat x 5
Toes Elevated x 5

B. 5 minutes - Hold Bottom of the Squat

C.
2 minutes - Single Arm Hang (1 minute per)
2 minutes - Tuck Sit
2 minutes - Single Leg Hops (1 minute per)
2 minutes - Nose to Wall Handstand Hold

D. For time:
SA Alt. DB Burpee x 60 (50/35lbs)

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

cfhitandrun.com Workout of the Day Today’s WOD Search

[04/30/20]   Workout of the Day 4/30

Rest day

We schedule rest days because they are a necessary part of any effective strength and conditioning program. Our bodies need rest in order to recover and adapt to the training stress that we put them through.

Today doesn't have to be your rest day and if you missed a workout from earlier this week than feel free to make it up today. But make sure that you are giving your body a rest day once in a while so that it can recover.

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/29

A. EMOM for 12 (4 Sets)
Min 1 - V-Up x Max Reps in 45 seconds
Min 2 - FLR w/ Alternating Shoulder Taps
Min 3 - Jumprope 45 seconds

B. 4 Sets
B1: Single Leg DB Crossbody RDL x 6-8 per @ 3011 - Rest 10 seconds between legs and then Rest 45 seconds
B2: Seated Straddle SL Leglift over DB x 10 (Over & Back = 1) - Rest 10 seconds between legs and then Rest 45 seconds.

C. For time:
Single DB Front Squat x 60 (50/35lbs - switch sides every 5)
Run 800m
Single DB Front Squat x 60 (50/35lbs - switch sides every 5)

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

cfhitandrun.com Workout of the Day Today’s WOD Search

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Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/28

A. 3 Sets
Alt. 3pt Hip Bridge x 10
Bottom of Squat Hold w/ 5 T Spine Rotations per
Side Bridge 30 sec per

B. EMOM for 25 (5 Sets)
Min 1 - SA DB Hang C&J x 6-8 per
Min 2 - Run 150m
Min 3 - Wallsit 30 seconds
Min 4 - Burpee x Max Reps
Min 5 - Rest

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

cfhitandrun.com Workout of the Day Today’s WOD Search

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Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/27

A. 2 Sets
Alt. Cossack Squat x 10
Dislocates x 10
Bear Crawl 50ft

B. 4 Sets
B1: RFESS x 8 per @ 31X1 - Rest 10 seconds between legs and then Rest 45 seconds
B2: FLR w/ Alternating KB Drag 30-45 seconds - Rest 45 seconds

C. Complete 3 Rounds for time of:
Sit Up x 30
Run 400m
Double Under x 50

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

cfhitandrun.com Workout of the Day Today’s WOD Search

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/25 (option 2)

A.
2 minutes - Single Arm Hang (1 minute per)
2 minutes - Tuck Sit
2 minutes - Single Leg Hops (1 minute per)
2 minutes - Nose to Wall Handstand Hold
B.
2 Sets
Run 1 mile @ 10-15 seconds faster than your 5k pace
Rest/Walk 3 minutes between
3 Sets
Run 800m @ 5-10 seconds faster than your 1 mile pace
Rest/Walk 2 minutes between

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

cfhitandrun.com Workout of the Day Today’s WOD Search

[04/25/20]   Workout of the Day 4/25 (option 1)

In teams of 2, with only 1 person working at a time, complete the following for time:
Relay Run 1 mile or Row/Bike 100 Cals
Then partners alternate movements to complete a total of 12 Rounds of:
Pull Up x 8
Push Up x 12
Air Squat x 16
immediately followed by,
Relay Run 1 mile or Row/Bike 100 Cals

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/24

A. 4 Sets
A1: Staggered Stance RDL x 6-8 per @ 3011 - Rest 60 seconds
A2: SA Farmer Carry x 90ft per - Rest 60 seconds

B. For time:
Single DB Alt. Box Step Up x 300 (24/20" with 50/35lbs)
Every minute on the minute, perform 3 Burpees.
Workout starts with 3 Burpees

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

cfhitandrun.com Workout of the Day Today’s WOD Search

[04/23/20]   Workout of the Day 4/23

Rest Day

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/22

A. 3 Sets
Hi/Lo Plank 30 seconds
Y,T,W x 8 per

B. 3 Sets
Archer Push Up x 8-10
Hollow Rocks/Hold 30 seconds

C. 4 Sets
C1: SA Floor Press x 8-0 per @ 31X1 - Rest 45 seconds
C2: SA Bent Row x 6-8 per @ 3011 - Rest 45 seconds
C3: Archbody Hold 30 seconds - Rest 45 seconds

D. For time
Burpee x 50

No idea what an archer pushup is? For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

cfhitandrun.com Workout of the Day Today’s WOD Search

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/21

A. Go outside and Ruck 40 minutes. Record your total distance and the weight of your pack.

B. 3 Sets
Cat Cow x 5
Prone Kneeling T Spne Rotations x 5 per
Couch Stretch 60 seconds per

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

cfhitandrun.com Workout of the Day Today’s WOD Search

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/20

A. 4 Sets
A1: SA OHS x 4- per @ 3011 - Rest 45 seconds
A2: Seated Jumps x 1.1.1 - Rest 2-3 seconds between reps then Rest 45 seconds

B. "Jenny" - Complete as many rounds and reps as possible in 20 minutes of:
OHS x 20 (45/35lbs)
Back Squat x 20 (45/35lbs)
Run 400m

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

Post your score for the workout in the comments below

cfhitandrun.com Workout of the Day Today’s WOD Search

[04/18/20]   Workout of the Day 4/18

- Run 800 Meters @ 60-65%

followed by…

- 2 Miles @ 75-85% of your 1-Mile PR pace

followed by…

5 Minute Cool Down, then Stretch

Example of a pace calculation
1 Mile PR pace = 6:00
6:00 = 360 seconds
360/.85= 423.5
423.5 seconds= 7:03
So my 85% percent pace would be around 7:03 for today's run.

Caculate your paces before you go run and get some brain gains along with your fitness gains today.

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/17

A) 3 Sets Squat Therapy
Set 1 - Feet ahoulder width
Heels Elevated x 5
Feet Flat x 5
Toes Elevated x 5
Set 2 - Feet Hip Width
Heels Elevated x 5
Feet Flat x 5
Toes Elevated x 5
Set 3 - Heels Touching or As Narrow As Possible
Heels Elevated x 5
Feet Flat x 5
Toes Elevated x 5

B) Accumulate the following:
2 minutes - L-Sit
3 minutes - Mixed Hanging (Use a mix of grip techniques: pronated, supinated, single arm)
4 minutes - Front Scale, Back Scale, Single Leg Balancing.

C) EMOM for 16
Odd - Goblet Squat x Max Reps in 30 seconds
Even - Russian KBS x Max Reps in 30 seconds

For a breakdown of those different squat positions, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

Post your score for part C in the comments below

cfhitandrun.com Workout of the Day Today’s WOD Search

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/16

- Rest day

Rest days are an important part of any successful strength and conditioning program. However, everybody doesn't rest on the same day and we know that. If you rest on a different day than today would be a great day to makeup any workouts that you have missed over the last few weeks.

Go to our workout of the day page and to makeup a workout that you missed.

https://cfhitandrun.com/workout-of-the-day/

cfhitandrun.com Workout of the Day Today’s WOD Search

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/15

A) 10 minutes of Freestanding Handstand Practice or Headstand Practice

B) TGU x 20 - Alt sides every 2 reps. Stay smooth & steady

C) Complete 5 Rounds for time of:
Chin Up x 5 (Supinated)
Perfect Push Up x 10
Double Arm Bent Row x 5
DB Squat Jump x 10

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

Post your times for part C in the comments below

cfhitandrun.com Workout of the Day Today’s WOD Search

[04/11/20]   Workout of the day 4/11

A. 4 Sets
Run 300 meters @ 80%
Run 300 meters @ 50%
Run 600 meters @ 80%
100 meter walk

Total Distance: 5200 meters

Time each total set excluding the 100 meter walk. Try to keep your time consistent across all 4 sets.

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/10

Accumulate the following:
2 minutes - L-Sit
3 minutes - Mixed Hanging (Use a mix of grip techniques: pronated, supinated, single arm)
4 minutes - Front Scale, Back Scale, Single Leg Balancing.

B. For time:
Single DB Alt. Box Step Up x 200 (24/20" with 50/35lbs)
Every minute on the minute, perform 1 wall walk
*The workout begins with 1 wall walk

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

Post your times in the comments below

cfhitandrun.com Workout of the Day Today’s WOD Search

[04/09/20]   Workout of the Day 4/9

- REST DAY

Rest days are an important part of any training program and when done correctly will actually make you fitter.

If any members want some shelves or whiteboards, these are sitting outside the garage doors at Triad. Feel free to take them

cfhitandrun.com

Workout of the Day - CrossFit Hit And Run

Workout of the Day 4/8

A. 3 Sets
Banded Face Pull or Reverse Fly x 10-12
Russian Push Up x 10 or Hi/Lo Plank 45 seconds
Prisoner Good Morning x 10-12

B. 2 Sets (Squat Therapy)
Heels Elevated Squat x 5 @ 3011
Rest 10-15 seconds
Air Squat (Feet flat) x 5 @ 3011
Rest 10-15 seconds
Toes Elevated Squat x 5 @ 3011
Rest 10-15 seconds
Air Squat (Feet flat) x 5 @ 3011
Rest 90 seconds between sets.

C. Complete as many reps as possible in 12 minutes of:
Perfect Push Up x Max Unbroken Reps @ 2010
Run 250m

-Score is total number of Push Ups
*This is NOT a set of Max Reps. Once you break the tempo by resting at the top or the bottom, end the set of pushups.

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

Post your score in the comments below

cfhitandrun.com Workout of the Day Today’s WOD Search

cfhitandrun.com

04.06.2020 - CrossFit Hit And Run

Workout of the Day 4/7

A. 3 Sets
- Alt. 3pt Hip Bridge x 10
- Alt. Cossack Squat x 10

B. EMOM for 20 (5 Sets)
Station 1 - Double Under x 30 + Plate GTO x 10 (sub plate hops for DU)
Station 2 - Run 150m
Station 3 - Double Under x 30 + Alternating Jump Lunge x 10
Station 4 - Rest

For a short video breakdown of the workout, click on the Youtube link on our workout of the day post (https://cfhitandrun.com/workout-of-the-day/)

Or check out our Instagram page @cfhitandrun

Post your times in the comments below

cfhitandrun.com Video breakdown of WOD here Workout of the Day A. 4 Sets A1: Cyclist Squat w/ Goblet Hold x 10-12 @ 30X1 – Rest 45 seconds A2: Dips x 10-12 @ 2011 – Rest 45 seconds A3: SA OH Carry x 90ft per – Rest 45 seconds B. For Time: SA DB Thruster x 15 … 04.06.2020 Read More »

cfhitandrun.com

04.06.2020 - CrossFit Hit And Run

Workout of the Day 4/6

A. 4 Sets
A1: Cyclist Squat w/ Goblet Hold x 10-12 @ 30X1 - Rest 45 seconds
A2: Dips x 10-12 @ 2011 - Rest 45 seconds
A3: SA OH Carry x 90ft per - Rest 45 seconds

B. For time:
SA DB Thruster x 15 - Left
Lateral Burpee Over the DB x 15
SA DB Thruster x 15 - Right

Run 400m
SA DB Thruster x 12 - Left
Lateral Burpee Over the DB x 15
SA DB Thruster x 12 - Right
Run 400m
SA DB Thruster x 9 - Left
Lateral Burpee Over the DB x 15
SA DB Thruster x 9 - Right
Run 400m

Click on the Youtube link on our website (https://cfhitandrun.com/04-06-2020/) for a short video breakdown of the workout or check out our Instagram page @cfhitandrun

Post your times in the comments below

cfhitandrun.com Video breakdown of WOD here Workout of the Day A. 4 Sets A1: Cyclist Squat w/ Goblet Hold x 10-12 @ 30X1 – Rest 45 seconds A2: Dips x 10-12 @ 2011 – Rest 45 seconds A3: SA OH Carry x 90ft per – Rest 45 seconds B. For Time: SA DB Thruster x 15 … 04.06.2020 Read More »

[04/04/20]   Workout of the Day 4/4

6 Sets
Run 800m @ 10 seconds faster than your 5k pace.
Rest 2-3 minutes between.

For example, if you ran your 5k in 25:00 minutes a few weekends ago then your 5k pace is 8:03.
In today's scenario, you would try to run each of your 800m runs at about a 7:50 pace, which would put you at a 3:50ish 800m run time.

[04/03/20]   Workout of the Day 4/3
A) Accumulate the following:
2 minutes - L-Sit
3 minutes - Mixed Hanging (Use a mix of grip techniques: pronated, supinated, single arm)
4 minutes - Front Scale, Back Scale, Single Leg Balancing.

- These are the same movements we practiced last week. We think they are important enough to do them again. They will make you fitter and healthier if you'll put effort into getting better at these things.
- Part A is all about QUALITY of movement. Don't rush and really TRY to get into and hold a good position. Rest as needed in order to make sure you can get into a good position every time you try.
- You can mix up your movements as desired, meaning you don't have to accumulate all 2 mins of the L-sit before moving on to the hang. You can L-sit for a while, then hang, then balance, then hang, however you want to break-it up.

B. Every minute on the minute for 12 minutes:
Odd - 5-10-15 Shuttle Run + OHS x Max Reps
Even - Rest
5-10-15

Here is a video of the 5-10-15 run. Try to be FAST on this run. Whatever fast is for you.
And OHS whatever you have. A broom handle OHS would get you a great workout today.

[04/02/20]   Workout of the Day 4/2

Rest Day

If you missed a workout from earlier in the week, today would be a great day to make it up

However, if you're all caught up on workouts, don't force yourself to do anything. Rest days are an essential part of any good program. They allow the body to recover and adapt to training. When they are programmed correctly, rest days will make you more fit!

[04/01/20]   Workout of the Day 4/1

A. 4 Sets
A1: Alt. Cossack Squat x 8-10 - Rest 45 seconds
A2: Nose to Wall Handstand Hold x 30-45 seconds - Rest 45 seconds
A3: Alt Renegade Row x 8 per @ 2011 - Rest 45 seconds
A4: Single Leg Glute Bridge x 30-45 seconds per - Rest 45 seconds

B. For time:
Single DB Alt. Box Step Up x 200 (24/20" with 50/35lbs)
* Every minute on the minute, perform 3 Burpees.
The workout starts with 3 Burpees

vimeo.com

hrupdate22

Workout of the Day 3/31

Complete the following for time:
- Run 400m
- 4 Rounds of Today's Triplet*
- Run 400m
- 3 Rounds of Today's Triplet
- Run 400m
- 2 Rounds of Today's Triplet
- Run 400m
- 1 Round of Today's Triplet

*Today's Triplet is 5 Burpee Box Jump Overs, 10 Push Ups, 15 Zercher Squats

This is a long workout. Prepare for a grind. Check out this video made by coaches Lou, Jeff, and Mel for a breakdown of the movements in the workout.

https://vimeo.com/402023788

Post your time in the comments

vimeo.com This is "hrupdate22" by Jeff Brightwell on Vimeo, the home for high quality videos and the people who love them.

[03/30/20]   Workout of the Day 3/30

A. 4 Sets
A1: Front Foot Elevated Split Squats x 8 per @ 3011 - Rest 10 seconds between legs and then Rest 45 seconds
A2: FLR w/ Alternating SA Underdrag x 45-60 seconds - Rest 45 seconds
A3: SA Front Rack Carry x 90ft per - Rest 45 seconds

B. "Annie"
For time:
50-40-30-20-10 of each:
Double Unders
Sit Ups

Remember, prioritize quality and a good ROM over weight on every movement in part A.

Scale the double unders with double the amount of singles OR find a small object and do lateral hops over it.

Here is a video of coach Kathy from Collierville breaking down the movemements

https://www.youtube.com/watch?v=1NM2t1dEZqA&feature=youtu.be

Post your Annie time in the comments

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1010 Cresthaven Rd
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38119

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