DB Single Arm Clean x50alt
Step Over x30
Row x50 cal
Burpee x30
Happy Birthday Gracie!
A joy to have on the floor, You always bring a smile with you and share that love with everyone around you. Always ready to work hard and push but also ready to support others without a second thought.
O.T.M for 5 Rounds:
Minute #1: DB Front Squat x20 seconds
Minute #2: Burpee x40 seconds
Minute #3: Row
Minute #4: Rest
Happy Birthday Syd!
You are kind and quiet and care deeply about your people. It’s been great having you grow and push your limits in the community. Thank you for being such and amazing person and such a great friend.
5 Rounds:
Deadlift x5
Burpee x10
O.T.M for 5 Rounds: (max reps)
Minute #1: Row
Minute #2: Goblet Squat
Minute #3: DB Snatch
Minute #4: Burpee
Minute #5: Rest
10-8-6-4-2
Clean
20-16-12-8-4
Burpee
Happy Birthday Lydia and Vanessa!
Two Silent Ninjas who always bring it to each and every class they are in. Thank you for your kindness and your great personalities in class.
5 Rounds:
Hang Tuck/L x40 seconds
Rest 20 seconds
Burpee x40 seconds
Rest 20 seconds
Split Squat x40 seconds
Rest 20 seconds
Split Squat x40 seconds
Rest 20 seconds
3 Rounds:
Burpee x12
Power Clean x12
Burpee x12
DB Snatch x24alt
Happy Belated Birthday Marleen, Lorelie, Laureen, Larissa!
So many amazing people celebrated their birthday this past weekend. All of you are so kind and have hearts of gold. Thank you for being the great presence you are in our community.
Row 75 cal
Burpee x50
Row 75 cal
Alternate Every 2 Minutes for 5 Rounds:
1)Row 500m/350m
2) Double Under x35 + Burpee x10
Happy Early Birthday Michelle!
Up and at it first thing in the morning you are always ready to rock, Thank you for always spreading the good word and leading from the heart.
Happy Open Wind Up Day!
AMRAP 3 Minutes:
Burpee – Max Reps
–
Rest 90 seconds
–
AMRAP 12 Minutes:
Row 15 cal
DB Thruster x10
–
Rest 90 seconds
–
AMRAP 3 Minutes:
Burpee – Max Reps