AMRAP 25 Minutes:
Row 750m/500m
TGU Sit Up x10/side
Arch Up x20
Happy Birthday Wendy R!
Always game even if you say you aren’t. You always come with an open mind and are willing to try. Thank you for your ongoing trust even when I ask you to roll your quads.
O.T.M for 30 Minutes:
Minute #1: Row x45 seconds
Minute #2: Lunge (Reverse/Forward/Split) x30 seconds
Minute #3: Double Under x20 seconds
Every 2 Minutes for 10 Rounds:
Row 10-15 cal
TGU Sit Up x Max Reps
*Alt Arms each Round
Happy Birthday Richard K!
Always ready to lend a hand. You are so involved with the community and always the first to ask if anyone needs help. Thank you for being the kind soul you are.
“Mike B” 2.0
3 Rounds:
In 2 Minutes:
Row 200m
DB Front Squat x7-10
Max Rep Double Unders
—
Rest 1 Minute
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AMRAP 2 Minutes:
Single Arm DB Power Clean x2alt
T2B x2
*Ascending Reps by 2s
You live in all of us, We feel you in the gym, and we hear your laughter echo throughout our hearts. Rest our dear friend. We love you!
AMRAP 16 Minutes:
Row 350m
Pull Up x5-12
Row 350m
Handstand Hold x30 seconds
AMRAP 10 Minutes:
Row 15/12 cal
DB S2OH x10
Happy Birthday Dani M!
A quiet ninja who brings her A game each and every day. You are a kind soul who brings people up with a simple conversation. Thank you for being the awesome person you are.
AMRAP 25 Minutes:
Renegade Row x8alt
Row 200m
DB Mini Steps x60 seconds
Row 200m
L-Hang x10 seconds
Happy Birthday Tanis C & Jodi!
A special day for two amazing people. Your support for everyone around you is inspiring and felt each and every day. Thank you for being great humans.
“Ghost”
O.T.M for 6 Rounds:
Minute #1: Row (cal)
Minute #2: Burpee
Minute #3: Double Under
Minute #4: Rest
“Core 5K”
10 Rounds:
Row 250m
Run 200m
Double Under x50
O.T.M for 20 Minutes:
Minute #1: Row 15/12 cal
Minute #2: Ring Row x8-12
Minute #3: Floor Press x8-12
Minute #4: Step Up x12-16