5 Rounds:
Single Arm DB Clean & Jerk x10alt
Front Rack/Suitcase Carry (F/B) x10
DB Snatch x10alt
Front Rack/Suitcase Carry (F/B) x10
Happy Birthday Sam D!
You came to our community this summer and we are so glad you found your way into our lives. A silent ninja who rocks each day full on. Your passion for helping people comes through in everything you do.
2 Rounds
Squat x60
V-Up x30
Row 1500m
Happy Birthday Nik!
A soft spoken Ninja who crushes everything he does in and out of the gym. Its been awesome having you in our community and love working with you on the floor. We shall call this workout Chasing Owls.
AMRAP 15 Minutes:
Double Under x50
Strict Pull Up x5
Push Up x10
Strict T2B x5
Push Up 10
O.T.M for 24 Minutes:
Minute #1: Row
Minute #2: DB Snatch (alt)
Minute #3: Row
Minute #4: DB Clean
Minute #5: Row
Minute #6: Air Squat
Shoulder Press
5-5-5-5+
(73-80%)
10-9-8-7-6
Strict Pull Up
Plank K2E (per side)
Happy Birthday Judy A!
You are a spirited individual who uses their fitness each and every day. Thank you for being the person you are and the trust you give us each and everyday.
AMRAP 12 Minutes:
Row 400m
MB Slam x30
MB Squat x15
Happy Birthday Krista!
You always come in ready to go and always bring your A game, Thank you for being such an awesome person in our community.
AMRAP 20 Minutes:
Ring Row x4
Push Up x8
KB Swing x16
7 Rounds:
Step Ups x14alt
Push Press x7
V-Up x14
Pull Up x7
2 Rounds:
AMRAP 5 Minutes:
Goblet Hold x30 seconds
Burpee Box Jump x8
–
Rest 1 Minute
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In 3 Minutes:
Wall Ball – Max Reps
–
Rest 1 Minute
Happy Birthday Yiota!
An awesome leader in our community who guides our youth from the front lines. You are an inspiring individual who always brings it to everything she does. Thank you for your friendship and trust over the years and years to come.