O.T.M for 20 Minutes:
Minute #1: Row
Minute #2: Ring Row
Minute #3: DB Floor Press
Minute #4: Step Up
Happy Birthday Dee & Brent!
Two Amazing People one always ready to bake or pull out an emergency cake. The other always ready to use his trade skills to assist in anyway he can. You both are so kind and caring, Everyone feels welcome around you and you never hesitate to lend a hand or a cake.
Every 4 Minutes for 6 Rounds:
Row 21/15 cal
DB Thruster x15 (light)
Burpee x9
Happy Birthday Denise and Katie B!
Two Silent ninjas who crush everything in their path. Strong and kind you are both an inspiration and a friend always ready to help others whenever you have a chance.
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.
4 Rounds
Row x40 seconds
Rest 20 seconds
Hollow Hold x40 seconds
Rest 20 seconds
Step Up x40 seconds
Rest 20 seconds
Hang x40 seconds
Rest 20 seconds
Every 5 Minutes for 4 Rounds:
Row 1000m/750m
Front Squat x20
—
5 Rounds:
Row 500m/350m
Farmers Carry x100m
—
Front Squat x20
Happy Birthday Stefanie & Belated Birthday Shawn B!
Two Awesome People and a double day celebration. You both bring so much to everyone you meet. I can’t begin to express how great it is to have you in our community. You enrich your surroundings with your pure awesomeness!
“Core 5k”
10 Rounds
Row 250m
Run 200m
Double Under x50
O.T.M for 5 Rounds:
Minute #1: Burpee x10/ Max Rep Double Under
Minute #2: Burpee x5-10/ Max Rep Row
Minute #3: Rest
Every 2 Minutes for 4 Rounds:
Death by Calorie
On The Minute for As Long As Possible
-Row
-Assault Bike