O.T.M for 20 Minutes: Minute #1: Row Minute #2: Ring Row Minute #3: DB Floor Press Minute #4: Step Up Happy Birthday Dee & Brent! Two Amazing People one always ready to bake or pull out an emergency cake. The other always ready to use his trade skills to assist in anyway he can. You […]
Shoulder Press 5-5-5 @ 65%-75% – Renegade Row x8-12/side Pull Over x10-20 Rest As Needed […]
3 Rounds: Burpee x10 MB Clean x20 Happy Birthday Laurine G! A very kind and giving person. If it’s not house multiple kittens or organizing a huge event she is always finding a way to lead with the heart. Your efforts are seen and felt throughout the community. […]
Every 2 Minutes for 7 Rounds: Pull Up x5 Reverse Lunge x20alt Happy Birthday Chandra & Linda M! A special day for two very special people. You always brighten up the day and all around you whenever you are around. Thank you for you ongoing trust and friendship. […]
21-15-9 Push Press Box Jump Happy Birthday Shandi and Carrie! Two amazing and strong people who always bring a smile to peoples faces when they are around. You are always supportive and help lift others up when you are around. […]
10-1 DB Deadlift T2B Happy Birthday Jen S! It’s been great having you in the community and getting to know you over the past year. Super excited for you to crush your goals as the year progresses. Thank you for always being the awesome person that you are. […]
Every 4 Minutes for 6 Rounds: Row 21/15 cal DB Thruster x15 (light) Burpee x9 Happy Birthday Denise and Katie B! Two Silent ninjas who crush everything in their path. Strong and kind you are both an inspiration and a friend always ready to help others whenever you have a chance. […]
3 Rounds: Ground to Overhead x10 Run 200m […]
AMRAP 30 Minutes: Row 10 cal Pull Up x5 Row 15 cal DB Clean & Jerk x10 Row 20 cal DB Step Up x20alt Happy Birthday Lisa D & Stacy R! Two Rocks who crush souls and lead from the front. You are both strong and have intensity deep within your soul but also so […]
Back Squat 5-5-5 (@65-75%) — Single Leg RDL x8-12/side Split Squat Hold x10-20 seconds/side Rest As Needed […]