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. […]
30 Rounds: Wall Ball x5 DB Push Press x3 Power Clean x1 […]
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 […]
6 Rounds: Wall Ball x40 seconds Rest 20 seconds Box Jump x40 seconds Rest 20 seconds KB Swing x40 seconds Rest 20 seconds […]
5 Rounds: Front Rack Hold x40 sec Rest 20 seconds Hang x40 seconds Rest 20 seconds Farmers Hold x40 seconds Rest 20 seconds Side Plank Reach Thru x40 seconds Rest 20 seconds […]
21-15-9 Deadlift Handstand/ Wall Angle Hold x30 seconds Push Up Happy Birthday Geri! You always come ready for work and always look to better your movement to help aid in your activities outside the gym. It is always a pleasure to have you in class and work with you on the floor. […]
AMRAP 25 Minutes Push Press x5-7 TGU Sit Up x5-8/side Forearm Plank Rock x10-15 Arch Hold x30-60 seconds Rest As Needed […]
AMRAP 20 Minutes Horizontal Pull Up x12 Front Foot Elevated Split Squat x12/side V-Up x24 Row 24/20 cal Happy Birthday Jolen! You come in and rock it hard, Thank you for your kindness and your presence in our community. You are a silent and hard working ninja. […]
10-1 Burpee Ring Row L- Sit x15 seconds Happy Early Birthday Claire and Happy Birthday Nuala! Two awesome individuals who we are joining into one big celebration. Thank you for always being the amazing people you are day in and day out. In our community and in our greater community. […]
“Core 5K” 10 Rounds: Row 250m Run 200m Double Under x50 […]