AMRAP 20 Minutes:
Double Under x35
Renegade Row x10alt
DB Floor Press x10
Goblet Squat x15
Happy Birthday Reid & Kendra!
Two amazing individuals quiet in nature furious on the floor. You both are kind and filled with love and we are so happy you are a part of our community. Thank you for your friendship and for you being the amazing people you are.
In 10 Minutes:
DB Snatch x50alt
DB Step Up x50
Run 100m – max rep shuttles
Happy Birthday Jordan!
A beautiful individual who inspires from the front. As a father of two he lives his fitness and has made some incredible changes over the years. Thank you for your friendship and we are super proud of you.
O.T.M for 10 Minutes:
Minute #1: Row 150m-250m
Minute #2: Burpee x10-18
Deadlift
-Build to heavy 3 set
AMRAP 12 Minutes:
L Sit x30 seconds
DB S2OH x15
Active Hang x30 seconds
Happy Belated Birthday Andrea!
A ninja on the floor you are always looking to further your skills and always hungry for knowledge. Thank you for always giving it your all and giving us your trust day in and day out.
6-8-10-12-14
DB Clean & Jerk
14-12-10-8-6
Ring Row
O.T.M for 8 Rounds:
Minute #1: Row 200-250m
Minute #2: Box Jump x10-15
Minute #3: Double Under x50/35
Happy Birthday Jazz T!
Cardio for the cardio machine. Such a strong individual in the gym and out in the world. You are helping to guide the youth of tomorrow and you are always leading from the front. A great friend its an honour to call you friend.
AMRAP 15 Minutes:
Farmers Carry x100m
V-Up x20
Pull Up x10
Happy Birthday Patti!
Always ready to crush work sets and always ready for a good chat. Thank you for being the awesome person that you.
5 Rounds:
DB Snatch (R) x40 seconds
Rest 20 seconds
Goblet Squat x40 seconds
Rest 20 seconds
DB Snatch (L) x40 seconds
Rest 20 seconds
Plank DB Drag x40 seconds
Rest 20 seconds
Happy Birthday James!
A kind and solid individual who has a killer taste in music. Thank you for being the amazing friend you are and always coming ready to rock.
5 Rounds:
In 90 seconds
Burpee x8-12
K2E – Time Remaining
Rest 90 seconds