3 Rounds:
Max Rep DB Front Squat
Pull Up x10-15
Row 750m
Rest 3 Minutes
Happy Birthday Tiff & Mike L!
Two silent ninjas who crush everything they do. You both are kind and amazing humans.
Tag: row
Workout of the Day – June 29/26
5 Rounds:
DB Floor Press x15
K2E x12
Row 500m/350m
Happy Birthday Janet & Kass!
Two People who do so much for this community. Helping so many on the floor and off the floor. You are amazing coaches, the best friends, and great support to everyone who comes your way. Thank you for all you do.
Workout of the Day – June 24/26
“Core 5k”
10 Rounds:
Row 250m
Run 200m
Double Under x50
Workout of the Day – June 22/26
Every 3 Minutes for 5 Rounds:
Row x20 seconds (sprint)
Front/Goblet Squat x10 @ 3 second eccentric
Hang Tuck Hold x10-20 seconds
Happy Birthday Emily W!
A quiet but kind individual who always comes to learn and push her limits. Thank you for all you do an being such a great role model to your students.
Workout of the Day – June 16/26
6 Rounds:
Row x40 seconds
Rest 20 seconds
Box Jump x40 seconds
Rest 20 seconds
Wall Ball x40 seconds
Rest 20 seconds
Happy Birthday Al G & Krystle!
Two amazing individuals who always lead with the heart. You both are so kind and support so everyone around you. Thank you for being the amazing humans you are and for always showing up with your A game.
Workout of the Day – June 12/26
Every 2:30 Alternate for 20 Minutes:
- Row 250m + OHS Time Remaining
- Run 200m + Front Squat
Workout of the Day – June 10/26
DB Single Arm Clean x50alt
Step Over x30
Row x50 cal
Burpee x30
Happy Birthday Gracie!
A joy to have on the floor, You always bring a smile with you and share that love with everyone around you. Always ready to work hard and push but also ready to support others without a second thought.
Workout of the Day – June 3/26
O.T.M for 5 Rounds:
Minute #1: DB Front Squat x20 seconds
Minute #2: Burpee x40 seconds
Minute #3: Row
Minute #4: Rest
Happy Birthday Syd!
You are kind and quiet and care deeply about your people. It’s been great having you grow and push your limits in the community. Thank you for being such and amazing person and such a great friend.
Workout of the Day – May 30/26
Death By Calorie
- Cardio of Choice
- OTM ascending calories by 1’s
Happy Birthday Joel!
We have watched you grow over the years into a great athlete, student, and now as you enter being a father we know you will bring just as much love and attention as you have all the other areas in your life. You are an amazing human and we love you.
Workout of the Day – May 28/26
O.T.M for 5 Rounds:
Minute #1: T2B x8-12
Minute #2: Double Under x30-60
Minute #3: Hollow/V-Up x10-20
Minute #4: Row x10-15 cal
Minute #5: Rest