30-20-10 DB Snatch (alt) Goblet Squat Happy Birthday Syd and Reid! Celebrating two silent ninjas in our community. Syd you always come ready to rock and always bring the smiles. Reid you make it work with a busy schedule and inspire so many daily. You are both amazing people and so happy to be part […]
5 Rounds: DB Power Clean x8 DB Floor Press x10 DB Single Leg RDL x8/side DB Shoulder Press x5 Happy Birthday Holly! A very special day for a very special person, always brining life to your surroundings. Its great to have you back in our community and we are grateful to be a part of […]
3 Rounds: DB Farmers Carry x100m Med Ball Sit Up x20 Goblet Squat x10 […]
Tabata Double Unders x4 Rounds (20/10) – Rest 30 seconds – AMRAP 19 Minutes: Box Jump x20 Row x15/12 cal T2B x12 DB Shoulder Press x6 – Rest 30 seconds – Tabata Double Unders x4 Rounds Happy Birthday Wylie, Joel, Colton! Three Amazing people in our world that we have had the honor to watch […]
Hang Tuck Hold x60 seconds (accumulate) – Then 3 Rounds: Run 400/200m Air Squat x30 KB Swing x30 – Hang Tuck Hold x60 seconds (accumulate) Happy Birthday Renita & Pam B! Amazing and spirited individuals who crush everything that comes their way. Thank you for being the amazing people that you are. […]
21-15-9 Hang Power Clean Push Up Happy Birthday Anita & Colleen R! Two Strong Individuals who always bring a smile to my face. You bring a special energy to everything you do and inspire so many people. […]
Shoulder Press -Build to a heavy single […]
7 Rounds: Ring Row x20 seconds Rest 10 seconds Band Rows x20 seconds Rest 10 seconds DB Pull Over x20 seconds Rest 10 seconds DB Floor Press x20 seconds Rest 10 seconds Hollow Up x20 seconds Rest 10 seconds Weighted Deadbug x20 seconds (legs only) Rest 10 seconds […]
10 Rounds: Deadlift x5 DB Shoulder Press x5 Pull Up x5 Happy Birthday Sabrina, Chris, Trish, Jen, Margaret! Five individuals who are all unique and amazing. Thank you for becoming more than friends in our world but family in our community. […]
50-35-20 Wall Ball Double Unders Hollow Hold x60 seconds Happy Birthday Emma G! A smart and strong individual we have had the honour to watch grow up. You are an amazing person and I’m so happy to have the opportunity to share in your journey. Excited to see what the world has in store for […]