3 Rounds:
Run 400m
Box Jump x15
–
2 Rounds:
Run 200m
Burpee x15
–
1 Rounds:
Run 100m
T2B x30
Happy Birthday Paul F!
Great mindset and focus on using what we do in the gym to get their body going in everyday life. Thank you for the trust you have given us to help you along your journey.
10 Rounds:
T2B x20 seconds
Rest 10 seconds
Box Jump x20 seconds
Rest 10 seconds
DB Snatch x20 seconds
Rest 10 seconds
AMRAP 20 Minutes
KB Swing x1
Box Jump x1
T2B x1
Row x350m
*Ascending Reps by 1s
Happy Early Birthday Rae!
A not so silent ninja but a ninja none the less. You are a great friend who is always ready to help. Thank you for being the person that you are.
9 Rounds:
Power Clean x3
T2B x6
Happy Birthday Angel!
A silent ninja with a kind heart. You came into our community this past summer and I am so grateful for you and your family walking into our doors. Thank you for being the amazing and kind person you are.
21-15-9
Push Press
T2B
“18.1”
AMRAP 20 Minutes:
T2B x8
Single Arm DB Clean & Jerk x5/side
Row 14/12 cal
9 Rounds:
Power Clean x3
T2B x6
Happy Birthday Mebs, Martene, & Sharon!
Three awesome people who crush it when they are on the floor. Always looking to challenge themselves in and off the floor as they follow their hearts and passions.
3 Rounds:
Hang Power Snatch x15
T2B x15
Every 3 Minutes for 18 Minutes:
T2B x6-9
KB Swing x9-12
Goblet Squat x12-15
Happy Birthday Jeanne!
A funny, kind, and loving person who can always bring a smile to your face. You are an inspiration to all you come in contact with in and out of the gym. Thank you for being a so great.
12 Days of Christmas
Row 100m
DB High Pull x2
DB Thruster x3
T2B x4
Burpee x5
DB Snatch x6alt
Air Squat x7
Box Jump/ Step Up x8
Pull Up x9
KB Swing x10
DB Push Press x11
DB Lunge x12alt
*Perform like the song
1
2,1
3,2,1