AMRAP 30 Minutes:
Row 10 cal
Pull Up x5
Row 15 cal
DB Clean & Jerk x10
Row 20 cal
DB Step Up x20alt
Happy Birthday Lisa D & Stacy R!
Two Rocks who crush souls and lead from the front. You are both strong and have intensity deep within your soul but also so much love and caring as you are both strong mothers and guides. Thank you for being the amazing and inspiring people you are.
AMRAP 20 Minutes:
Push Up x10
Pull Up x5
Plate Ground 2 OH x10
Run 200m
Happy Birthday Wendy T!
A ninja, ready for action. You bring a quiet calm and then spring into action when the workout begins. You are funny, kind, and caring. Thank you for being an awesome individual who is always ready to be a friend.
AMRAP 18 Minutes:
Pull Up x10
Push Up x10
Sit Up x10
Air Squat x10
AMRAP 10 Minutes:
DB Front Squat x10
Pull Up x5
3 Rounds:
C2B Pull Up x15
DB Snatch x30alt
Happy Birthday Anna & Janis!
Two awesome individuals in our community. Both operating in the background, Anna you do so much for our community in the background you help keep us on track and always around to bounce ideas off of. Janis you operate in the early hours of the 6am crew thank you for always bringing your A game and willingness to try what ever is in front of you. Most of all thanks to both of you for being such awesome friends.
Run 1000m
Thruster x50 (empty bar)
Pull Up x30
Happy Birthday Tiff & Mike L!
Silent Ninjas who express themselves through their effort and amazing personalities. You both are kind and involved in the community inspiring others by just being you.
O.T.M for 7 Rounds:
Minute #1: Pull Up x5/Wall Ball – max rep
Minute #2: Rest
3 Rounds:
Handstand Hold x30 seconds
DB Shoulder Press x10
KB Swing x25
Box Jump x25
Pull Up x10
Happy Birthday Krystal!
A special person always ready to learn and work. You have made such huge progress in such a short amount of time. It’s in your approach and attention to detail you but your attitude makes everyone around you smile.
O.T.M for 15 Minutes:
Pull Up x3/5
Push Up x5/7
Squat x7/9
Happy Birthday Gracie!
A kind and generous person who is stronger than she thinks. Thank you for always bring everyone around you up with your amazing attitude and effort.
AMRAP 25 Minutes:
Run 200m
DB Step Up x20alt
Row 200m
DB Shoulder Press x10
Happy Birthday Wylie & Joel!
Happy Birthday to two of the most amazing souls in the world. We are so very proud of who you have become in and out of the gym. Joel, we will always be proud of you and it’s hard to believe that you were once that young kid who just didn’t get tired on the ice or the field. It’s going to be your turn to watch an Arseneault grow up and if that little one has even half of your will and push they will be an unstoppable force. Wylie you have made tremendous gains day in and day out. Showing what your consistent focus can achieve not only in the gym but in everything you do. It’s been awesome working out with you and it’s been amazing seeing the many small efforts turn into big changes. Both of you hold so much potential deep within and I can’t wait to see what the future holds for you both. Love you guys.