10 Rounds:
DB Pull Over Deadbug x20 seconds
Rest 10 seconds
DB Floor Press x20 seconds
Rest 10 seconds
Happy Birthday Darlene!
A kind soul who always brings her A Game. Thank you for becoming part of the family and sharing yours with us.
Month: November 2024
Workout of the Day – Nov 18/24
O.T.M for 5 Minutes:
Pull Up x3
Burpee – max reps
–
Rest 1 Minute
–
O.T.M for 5 Minutes:
DB Snatch x10alt
Row – max cal
Happy Belated Birthday Sheeba!
An awesome human, You support everyone around you and never ask for anything in return. You are a great friend and a fantastic athlete.
Workout of the Day – Nov 16/24
AMRAP 20 Minutes
Row 20/18 cal
Goblet Squat x15
Ring Row x12
Workout of the Day – Nov 15/24
10-9-8-7-6-5
DB Snatch (per side)
Box Jump
Happy Birthday Jason P!
A special day for a special dude. You have learned so much since you have walked into the door not only about movement but about yourself. Thanks for always coming in to learn and thank you for letting us be a part of your journey.
Workout of the Day – Nov 14/24
100-80-60-40-20
Double Unders
L-Sit x30 seconds
Happy Birthday John P!
The true definition of using your fitness out in the world. You are always doing something outside. You are a silent ninja who works hard each and every day.
Workout of the Day – Nov 13/24
5 Rounds:
Hollow Hold x40 seconds
Rest 20 seconds
Push Up x40 seconds
Rest 20 seconds
Kick Stand Squat x40 seconds (alt)
Rest 20 seconds
Strict Pull Up x40 seconds
Rest 20 seconds
Happy Birthday Tanis & Jodi!!!
Two Amazing and kind people in our community it’s very fitting you share a birthday. Thank you for being the awesome presence you are in our community you always bring your “A” Game.
Workout of the Day – Nov 12/24
5 Rounds:
Row 2 Minutes
TGU Sit Up x1 Minute (30 sec/side)
Happy Birthday Cheryl D!
You have an adventurous spirit and always looking to push and support your friends. Thank you for letting us help you along the way and be apart of your journey.
Workout of the Day – Nov 11/24
30 Rounds:
Wall Ball x5
DB Push Press x3
Power Clean x1
Workout of the Day – Nov 9/24
Pick One to Perform:
1)
“Nutts”
HSPU x10
Deadlift x15
Box Jumps x25
Pull Ups x50
Wall Ball x100
Double Unders x200
Plate Run 400m
2)
“Gale Force”
AMRAP 30 Minutes
Box Step Up x20
Burpee x25
Air Squat x19
*After the 30 Minutes do: Air Squat x19
Workout of the Day – Nov 8/24
6 Rounds:
Wall Ball x40 seconds
Rest 20 seconds
Box Jump x40 seconds
Rest 20 seconds
KB Swing x40 seconds
Rest 20 seconds