2 Rounds:
Double Under x100
Shoulder Press x20
Double Under x100
Push Press x20
Double Under x100
Power Jerk x20
Happy Belated Birthday Ella!
You have grown up in the gym community and It has been an honour to watch you grow up into the person you are today. Quiet but ferocious on the floor. Kind and an amazing friend, Thank you for being a part of this community.
“Coats for Kids”
2 Rounds:
AMRAP 5 Minutes:
Double Unders x50
Air Squat x15
Squat Thrust K2E x10
–
Rest 1 Minute
–
AMRAP 5 Minutes:
Wall Walk x1
Box Jump x5
–
Rest 1 Minute
O.T.M for 5 Rounds:
Minute #1: Row
Minute #2: DB Alt Shoulder Press
Minute #3: V-Up
Minute #4: Double Under
Minute #5: Rest
Happy Birthday Maggie!
You are a smart, strong, and ridiculously funny person. Watching you grow into the woman you are today has been a gift in our lives. Every day is an adventure and you always know how to bring laughter into life. We love you more than you will ever know. Thank you for always being you no matter the circumstance.
Happy Birthday Nathan F!
A kind soul and a great friend. You always support everyone around you and are a great role model for you two amazing kids. Thank you for your friendship and trust.
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.
“Mike B”
3 Rounds:
In 2 Minutes:
Row 200m
OHS x7-10
Max Rep Double Unders
—
Rest 1 Minute
—
AMRAP 2 Minutes:
Power Clean x2
T2B x2
*Ascending Reps by 2s
—
Rest 1 Minute
There isn’t a day that passes that you don’t grace my memories and I know I’m not the only one. You touched so many lives in this world and we still the feel the same way since the first time we made this post
You are a light that shines deep within us all. No words will ever capture your spirit, you excitement, your presence in our lives. We love you Mike, forever and always.
100-80-60-40-20
Double Unders
L-Sit x30 seconds
Happy Birthday John P!
The true definition of using your fitness out in the world. You are always doing something outside. You are a silent ninja who works hard each and every day.
“Core 5K”
10 Rounds:
Row 250m
Run 200m
Double Under x50
4 Rounds:
Ring Row x8-16
Plank Rock x40 seconds
Skip x60 seconds
Forearm Plank + Side Plank x40 seconds (dynamic)
Skip x60 seconds
Happy Birthday Nat H, Paul, Rebecca!
A solid group of people who always come ready work and focus on good clean movement and moving well to support their activities. You are all so very different but there is one thing you share your drive and that you are all Silent amazing ninjas!
“Core 5k”
10 Rounds
Row 250m
Run 200m
Double Under x50
“Core 5k”
10 Rounds
Row 250m
Run 200m
Double Under x50