“Core 5k”
10 Rounds:
Row 250m
Run 200m
Double Under x50
Workout of the Day – Oct 14/25
Shoulder Press
3-3-3-3 @ 70-80%
–
Bent Row x8-12/side
DB Pull Over x10-20
Rest As Needed
Workout of the Day – Oct 13/25
AMRAP 15 Minutes:
DB Snatch x2alt
Goblet Squat x2
Burpee over DB x2
*Ascending Reps by 2s
Workout of the Day – Oct 11/25
AMRAP 20 Minutes:
Step Up x20 alt
Row 2 Cal
*Ascending by 2’s
Workout of the Day – Oct 10/25
3 Rounds:
DB Push Press x15
Deadlift x15
Workout of the Day – Oct 9/25
Every 4 Minutes for 24 Minutes
Row 21 cal
Wall Ball x15
Burpee x9
Happy Birthday Shannon & Kim!
Two Creative people who are caring and loving. Thank you for being the amazing people that you are and always being a kind face to all you come in contact with.
Workout of the Day – Oct 8/25
AMRAP 20 Minutes:
Run 200m
Farmers Carry x50m
T2B x10
Happy Birthday Cass!
A kind soul who is always ready to help. You are an amazing person who always leads with the heart. Thank you for being such an amazing person and a great friend.
Workout of the Day Oct 7/25
Back Squat
3-3-3-3 @ 70-80%
–
Staggered Deadlift x8-12/side
Split Squat Hold x10-20 seconds
Rest As Needed
Workout of the Day – Oct 6/25
O.T.M for 5 Rounds:
Minute #1: Strict Pull Up x5-10
Minute #2: Box Walk In x5-10
Minute #3: Box Jump x10-15
Workout of the Day – Oct 4/25
Sit Up x50
Reverse Lunge x30alt
Row 50 cal
Happy Birthday Henry!
An active member in the community you are always doing something to assist a great cause. Thank you for all you do in the community and for being such an awesome person.