5 Rounds:
Double Under x50
Shoulder Press x10
Pull Up x5
Happy Birthday Jayme!
Another kind and loving soul in our community. You always brighten up any class you attend. You are always asking questions to better understand your movement and body. Thank you for all you do in our community in and out of the gym
AMRAP 20 Minutes:
Run 200m
Pull Up x5
Push Up x10
Squat x15
AMRAP 20 Minutes:
Box Jump x10
Push Up x10
Pull Up x5
V-Up x10
Squat x10
Happy Birthday Brad & Brianne!
Two great people, who are amazing at what they do. Both in the field of helping others and putting others first. Thank you for all you do and being the kind loving people you are.
AMRAP 20 Minutes
Pull Up x10
Row 250m
Rest 1 Minute
21-15-9
DB Devil Press
Pull Up
Happy Belated Birthday Krystal!
Kind and always ready rock it, always a pleasure to have in class, you bring a smile to everyone around you. So glad you found us and became part of the fam. On a side not a solid taste in music as well.
2 Rounds:
Run 800m
Pull Up x10
Run 400m
V-Up x20
AMRAP 15 Minutes:
DB Farmers Carry x60m
Weighted Deadbug x20
Pull Up x10
10 Rounds:
Deadlift x5
DB Shoulder Press x5
Pull Up x5
Happy Birthday Sabrina, Chris, Trish, Jen, Margaret!
Five individuals who are all unique and amazing. Thank you for becoming more than friends in our world but family in our community.
In 3 Minutes:
TGU Sit Up – max reps
–
AMRAP 14 Minutes:
Row 15/12 cal
KB Swing x10
Pull Up x5
–
In 3 Minutes:
TGU Sit Up – max reps
Happy Birthday Wynne & Happy Early Birthday Lisle!
You are both kind and open hearted people who are always so supportive to all you come in contact with. Thank you for your ongoing friendship we are honoured to have you in our community.
O.T.M for 6 Rounds:
Minute #1: Row
Minute #2: Lunge
Minute #3: L – Sit
Minute #4: Pull Up
Happy Birthday Paul F & Happy Belated Birthday Lydia!
A special day for two special people, Extend that birthday celebration because you both are worth it. Silent ninjas who do amazing work day in day out. Thank you for your trust and friendship.