T2B x10
KB Swing x25
Wall Ball x25
T2B x10
KB Swing x35
Wall Ball x35
T2B x10
KB Swing x50
Wall Ball x50
Happy Birthday Micaela!
An awesome person who brings a smile to everyone’s face when you walk in the door. Thank you for your continuing trust and friendship over the years. It’s great having you in our community and as a friend.
DB Clean & Jerk x30
Rest 3 Minutes
Z Press x30
Rest 3 Minutes
Handstand Hold x1-2 Minutes
Push Press
3-3-3-3-3+
(73-83%)
3 Rounds
Double Under x75
DB Deadlift x12
Box Step Up x20
Happy Birthday Tanis R!
A very special person who is always ready to throw down. You always come in with an open mind and ready to support your fellow people.
4 Rounds:
Plank x60 seconds
Glute Bridge x30
Burpee x20
–
Rest Equal to Work
AMRAP 15 Minutes:
Hinge Chest Pass + Chest Pass x10
Ring Row x10
TGU Sit Up x5/side
O.T.M for 12 Minutes:
Minute #1: Row 200m
Minute #2: T2B x12-15
Minute #3: Doube Under x50
Happy Early Birthday Jan & Sandra!
An Early celebration for two awesome people, supportive and kind. You bring it everyday and always looking to challenge yourself. Thank you for your trust and friendship, honoured to have you in our community.
AMRAP 20 Minutes:
Med Ball. Lateral Ski Jump x20
Front Foot Elevated Lunge Hold x20 seconds/side
MB Pull Over Deadbug x12alt
Med Ball Lateral Ski Jump x20
Med Ball Single Leg RDL x10/side
Plank Walk Out x10
Deadlift
3-3-3-3-3+
(73-83%)
O.T.M for 3 Rounds:
Minute #1: Wall Ball
Minute #2: DB Snatch
Minute #3: Row
Minute #4: Wall Ball
Minute #5: DB Devils Press
Minute #6: Row
Happy Birthday Martene, Mebs, Sharon!
An amazing and inspiring group of people who focus their lives on helping others through their day to day lives. Thank you for all you do and being the people that you are.