L-Hang x2 Minutes
–
Rest 3 Minutes
–
3 Rounds:
DB Snatch x20alt
Box Jump x20
–
Rest 3 Minutes
–
Walking Lunge x100m
Happy Birthday Colleen W & Jen S!
Two Individuals who come in and rock it hard. Thank you for always coming in ready to go and always brining up the people around you!
3 Rounds: (2 Minutes on/1 Minutes off)
-Row/Bike
-Burpee Step Up
-DB Snatch x6alt/DB Jump Over x12alt
-Hang
9 Rounds:
DB Snatch x12alt
Run 100m
Box Jump x8
T2B x6
Happy Belated Birthday Scott, Theresa, & Jay C!
Three Superstars who are amazing people in our community who help wherever they are needed without giving it a second thought. Thank you for leading by example and always being the best humans ever.
Happy Canada Day!
2 Rounds:
Run 1600m/1200m
Then Do 3 Rounds Of:
V-Up x15
DB Snatch x12alt
Burpee x9
5 Rounds:
AMRAP 3 Minutes:
DB Snatch x4alt
Burpee x6
Air Squat x8
-Rest 1 Minute Between AMRAPS-
20-15-10-5
T2B
40-30-20-10
DB Snatch
AMRAP 18 Minutes:
DB Snatch x12alt
Run 100m
Box Jump x9
T2B x6
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
AMRAP 15 Minutes:
DB Snatch x12alt
Box Jump x9
T2B x6
Happy Belated Birthday Reid and Louise!
Two kind and amazing souls in our community who are always ready to help and very involved in our community. Thank you for always being the supportive people that you are.
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.