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Workout of the Day – May 4/26



AMRAP 20 Minutes:

DB Clean & Jerk x5 

Pull Up x10 

Row 15 cal 

Happy Belated Birthday Jaz T! Happy Birthday Andrea R! 

Two amazing people in our community who have helped so many in and around our community. Your care and attention to all people as you have coached so many over the years. Thank you for being a part of our community and lifting everyone up around you.

Workout of the Day – May 1/26



3 Rounds:

Wall Ball x30

Row 2 Minutes 

Happy Birthday James, Keirsten, Happy Early Patti! 

Another Birthday Extravaganza for some amazing people. You all bring so much to the community each and every day. Thank you for being the amazing supportive people you are. Always brining the people up around you.

Workout of the Day – April 22/26

Good Morning x3-5 

Staggered Deadlift x3-5/side 

MB Muscle Clean (3-5) + Split Squat (3)/side 

Row x30 seconds 

1-2 Rounds

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Reverse Front Rack Lunge (2-4alt) + Reverse Lunge Wall Ball (2) 

Heel Tap + Ankle Pop + Single Unders x10-20 seconds 

Row 30 seconds  

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Every 4 Minutes for 7 Rounds:

Row 250m/200m

Reverse Lunge Wall Ball x20 

Double Under x50 

Workout of the Day – April 17/26



Alternate Every 2 Minutes for 5 Rounds:

1)Row 500m/350m

2) Double Under x35 + Burpee x10 

Happy Early Birthday Michelle! 

Up and at it first thing in the morning you are always ready to rock, Thank you for always spreading the good word and leading from the heart.

Workout of the Day – March 28/26

Happy Open Wind Up Day! 

AMRAP 3 Minutes:

Burpee – Max Reps 

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Rest 90 seconds 

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AMRAP 12 Minutes:

Row 15 cal 

DB Thruster x10

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Rest 90 seconds 

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AMRAP 3 Minutes:

Burpee – Max Reps