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Workout of the Day – Nov 28/24

AMRAP 20 Minutes: 

Devils Press + Push Press x10 

Step Back Rainbow Slam x20alt 

Bear Plank (@ Wall) x30 seconds 

Wall Sit + Front Raise x60 seconds 

Bear Plank (@ Wall) x30 seconds 

Med Ball Lat. Ski Jump x20alt 

DB Deadbug x10alt

Happy Birthday Raq!

You have inspired and touched so many lives in our community in and out of the gym and you do it all by just being you. You have the most amazing heart which I get to see in action each and everyday. You do so much for so many and never ask for anything in return. Thank you for being the amazing human that you are. I love you more than anything in this world.

Workout of the Day – Nov 27/24



Row 350m 

DB Push Press x20 

Row 350m 

Strict Pull Up x10

Row 350m

Plank K2E 20alt 

Row 350m 

DB Power Clean x10 

Happy Birthday Linda! 

You are one of the strongest people I know. Even though you don’t live in the same place doesn’t mean you aren’t a big part of our community. You always helped no matter the job and your presence on and off the floor with so many people touched so many lives. You are an amazing human.

Workout of the Day – Nov 26/24



O.T.M for 5 Rounds 

Minute #1: Box Jump x3-5 

                   Max Rep Burpee 

Minute #2: Rest 

Happy Birthday Richard & Paula! 

Two awesome individuals who always bring their “A” game regardless of what is put before them. Soft spoken and filled with passion. You both bring so many smiles to all you come in contact with. Thank you for all you do.

Workout of the Day – Nov 19/24

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.

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.