8 Rounds:
DB Snatch x20 seconds
Rest 10 seconds
Push Up x20 seconds
Rest 10 seconds
—
Rest 2 Minutes
—
8 Rounds:
Single Arm DB Hang Clean x20 seconds
Rest 10 seconds
Squat Thrust x20 seconds
Rest 10 seconds
Happy Birthday Michelle!
An adventurous soul who is always ready to bring the thunder. Thank you for your trust and friendship over the friendship and letting us be a part of your journey.
DB Front Squat x40
Double Under x75
Push Press x30
Double Under x75
DB Power Clean x20
Double Under x75
DB Snatch x10alt
Happy Birthday Deb R!
A strong and resilient individual who has so much fight and courage. You are an amazing person and I am humbled and grateful to get the opportunity to work with you.
AMRAP 20 Minutes:
Row 200m
Box Jump x10
DB Snatch x2
*Ascending DB Snatch by 2’s
Happy Birthday Heather L!
A Ninja on the floor. You are kind and a great mover who always comes in with an open mind and ready to learn. Thank you for your friendship and all you do in our community.
5 Rounds:
Box Pistol (alt) x40 seconds
Rest 20 seconds
Pull Over x40 seconds
Rest 20 seconds
DB Snatch (alt) x40 seconds
Rest 20 seconds
Elevated Plank x40 seconds
Rest 20 seconds
10-20-30-40-50
DB Snatch (alt)
Box Jump x15
Happy Birthday Moira!
You may be away for now training and learning you are always a part of this community. Your effort and hard work are always on display when you step on the floor. Always showing support for others thank you for being an amazing part of our community in and out of the gym.
12 Days of Christmas
Row 100m
DB High Pull x2
DB Thruster x3
T2B x4
Burpee x5
DB Snatch x6alt
Air Squat x7
Box Jump/ Step Up x8
Pull Up x9
KB Swing x10
DB Push Press x11
DB Lunge x12alt
*Perform like the song
1
2,1
3,2,1
5 Rounds:
Box Pistol x40 seconds
Rest 20 seconds
DB Pull Over x40 seconds
Rest 20 seconds
DB Snatch x40 seconds
Rest 20 seconds
Foot Elevated Plank Hold x40 seconds
Rest 20 seconds
3 Rounds:
Double Unders x100
DB Snatch x20alt
Happy Birthday Barb T & Kathy D!
Two people who use their fitness to help others outside of the gym. Thank you both for all you do in the community you are inspirations to your family and community.
O.T.M for 5 Minutes:
Pull Up x3
Burpee – max reps
–
Rest 1 Minute
–
O.T.M for 5 Minutes:
DB Snatch x10alt
Row – max cal
Happy Belated Birthday Sheeba!
An awesome human, You support everyone around you and never ask for anything in return. You are a great friend and a fantastic athlete.
10-9-8-7-6-5
DB Snatch (per side)
Box Jump
Happy Birthday Jason P!
A special day for a special dude. You have learned so much since you have walked into the door not only about movement but about yourself. Thanks for always coming in to learn and thank you for letting us be a part of your journey.