3 Rounds: K2E x21 DB Front Squat x18 DB Push Press x15 Happy Birthday Zahara! Smart and determined! You always bring the intensity but want to learn. Thank you for always being the awesome person you are in and out of our community. […]
AMRAP 15 Minutes: Ring Row/Hori. Pull x5 TGU Sit Up x5/side Step Up x20alt […]
3 Rounds: Burpee x12 Power Clean x12 Burpee x12 DB Snatch x24alt Happy Belated Birthday Marleen, Lorelie, Laureen, Larissa! So many amazing people celebrated their birthday this past weekend. All of you are so kind and have hearts of gold. Thank you for being the great presence you are in our community. […]
Row 75 cal Burpee x50 Row 75 cal […]
Pull Up x15 – 24-16-8 DB Push Press Step Up – Pull Up x15 Happy Birthday Jacquie! An Adventurous soul who always comes ready to go. Thank you for your trust and friendship and being apart of this community. You always bring the smiles and the intensity. […]
7 Rounds: Plank K2E Hold x40 seconds (20/20) Rest 20 seconds Front Rack/OH Hold x40 seconds (20/20) Rest 20 seconds Active Hang x40 seconds Rest 20 seconds […]
Good Morning x3-5 Staggered Deadlift x3-5/side MB Muscle Clean (3-5) + Split Squat (3)/side Row x30 seconds 1-2 Rounds — Reverse Front Rack Lunge (2-4alt) + Reverse Lunge Wall Ball (2) Heel Tap + Ankle Pop + Single Unders x10-20 seconds Row 30 seconds — Every 4 Minutes for 7 Rounds: Row 250m/200m Reverse Lunge […]
In 25 Minutes: Shoulder Press x5-7 @ 3 second eccentric Pull Over x10-20 Bent Row x6-8/side Rest As Needed […]
6 Rounds: DB Snatch x40 seconds Rest 20 second Box Jump x40 seconds Rest 20 seconds T2B x40 seconds Rest 20 seconds Happy Belated Birthday Chris Brown, Happy Birthday Rae! A Special day for two amazing out going people who’s laughs will fill the room bring smiles to everyone’s faces. You are both kind and […]
21-15-12-9-6-3 DB Front Squat Hang x30 seconds […]