Warm Up: 2 Rounds w/ unloaded bar 7 Pendlay Row 7 High Hang Power Snatch 7 Push ups Mobility: Banded: Shoulder/tricep Strength: 3×8 Super Set KB/DB Single Arm Bent Over Row DB Tricep KickBacks Metcon: Chase’s 22nd BDay! 6 Rounds 22 Min Cap 22 Floor Press 55/45 22 Hang Power Snatch 55/45 22 Walking lunges

June 2017 Athlete of the Month

DNR if you didn’t notice the shirt Emily Kiesel was wearing on Saturday for “Murph” then take the time to check it out now. She made this shirt to honor her friend Jake Wykstra. Wykstra was assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, at Fort Carson. We

  Warm Up: 2 Rounds 200 M Run 6 Burpee broad jumps 10 Anchor Point T-2-B Mobility: Banded: Chest/Shoulder/Bicep/Lat Strength: 3×8 Super Sets Climbing Strict Press DB Lateral Raise Metcon: With a running Clock: 1 Min Max Effort Russian Twist 15/10 plate Then: 13 Min AMRAP 15 V-ups 10 KB Russian Swings 53/35 15 Box

Murph is 1 day away! Remember to sign up for the 10:00 a.m or 11:00 a.m heats tomorrow and count on the Goodness food truck joining us. Warm Up: Row 250 M 15 Wall balls Mobility: 10 Min Athlete Choice Mobility to prep for workout and Saturday Murph Strength: 3 x 8-12 Strict Shoulder Press

Walker’s Memorial Day outfit has been chosen. The gym will open at 9:30 and we will run 2 Heats. 1 at 10:00 a.m and the other at 11:00. Remember, we’ll have a food truck at location following the workout. We look forward to seeing you all there Saturday! Warm Up: Pizza Delivery Mobility: W/ a