Pull Up x15
–
Burpee x27-21-15-9
Box Jump x27-21-15-9
–
Pull Up x15
Happy Belated Birthday Greg K!
One of the nicest people we have ever met. You are kind and go out of your way to help the people in your life. Thank you for you on going trust over the years. So grateful to have you in our community.
5 Rounds:
DB Deadlift x12
DB Hang Power Clean x9
DB S2OH x6
Run x400m
Happy Birthday Nancy & Nat L!
Two strong individuals who are quiet ninjas. You both bring your “A” Game and always bring others up around you.
“Nancy”
5 Rounds:
Run 400m
OHS x15
Run 200m
Sit Up x50-40-30-20-10
Happy Birthday Diane F!
Welcoming you back to the community, its great to have you back moving and crushing workouts with your family
9 Rounds:
DB Snatch x12alt
Run 100m
Box Jump x8
T2B x6
Happy Belated Birthday Scott, Theresa, & Jay C!
Three Superstars who are amazing people in our community who help wherever they are needed without giving it a second thought. Thank you for leading by example and always being the best humans ever.
15-12-9
Deadlift
Run 400m
Happy Canada Day!
2 Rounds:
Run 1600m/1200m
Then Do 3 Rounds Of:
V-Up x15
DB Snatch x12alt
Burpee x9
“Core 5k”
10 Rounds:
Row 250m
Run 200m
Double Under x50
Deadlift x15-12-9
Run 400m
Every 2:30 Alternate for 20 Minutes: