3 Rounds:
DB Snatch x3 Minutes
Lateral Ski Jump x1 Minutes
Happy Birthday Natalie B!
So happy you found your way into our community. You are a kind soul who just brings happiness to all around. Thank you for all you do in our community in and out of the gym.
O.T.M For 5 Rounds
Minute #1: DB Snatch x8-10alt/Box Jump x8-10
Minute #2: Rest
O.T.M for 5 Rounds
Minute #1: Burpee (6) + Goblet Squat (max reps)
AMRAP 15 Minutes
Single Unders x150
DB Snatch x10/side
Strict K2E x15
V-Up x10
DB Snatch x100alt
*Start each Minute with: Burpee x3
Happy Birthday Hayden & Chelsea!
Two quiet athletes in our community but animals when the workout starts. You always want to learn and build your skills. Thank you for being the kind souls you are.
Happy Canada Day!
DB Snatch x30alt
Goblet Squat x20
Run 400m
DB Snatch x20alt
Goblet Squat x15
Run 800m
DB Snatch x10alt
Goblet Squat x10
Run 1600m
30-20-10
DB Snatch (alt)
Goblet Squat
Happy Birthday Syd and Reid!
Celebrating two silent ninjas in our community. Syd you always come ready to rock and always bring the smiles. Reid you make it work with a busy schedule and inspire so many daily. You are both amazing people and so happy to be part of your journey.
In 10 Minutes:
DB Snatch x50alt
DB Step Up x50
Run 100m – max rep shuttles
Happy Birthday Jordan!
A beautiful individual who inspires from the front. As a father of two he lives his fitness and has made some incredible changes over the years. Thank you for your friendship and we are super proud of you.
5 Rounds:
DB Snatch (R) x40 seconds
Rest 20 seconds
Goblet Squat x40 seconds
Rest 20 seconds
DB Snatch (L) x40 seconds
Rest 20 seconds
Plank DB Drag x40 seconds
Rest 20 seconds
Happy Birthday James!
A kind and solid individual who has a killer taste in music. Thank you for being the amazing friend you are and always coming ready to rock.
30-24-18-12-6
DB Snatch (alt)
15-12-9-6-3
Burpee
4 Rounds:
Shuttle Run x10
DB Snatch x20alt
Ring Row x10