Warm Up – 4 Mins 2 Rounds :30 Slow Mountain Climbers :30 DB Push Press :30 Light Bike :30 Moderate Bike Core – 4 Mins Rotating Tabata (:20/:10) Banded Wood Choppers (alt. rounds) Leg Raises Metcon – 15 Mins “Falkel” 15 Min AMRAP 8 HSPU 8 Box Jumps 1 rope climb (or seated rope pull)

September 2018 Athlete of the Month

Happy Belated Birthday Cesar! Warm Up: 6 Mins ELIMINATION Pizza Delivery – 6 minutes, play multiple rounds if possible *If knocked out, perform wall sit until game is finished Core Strength / Intervals: 14 Mins Complete the following not for time: Accumulate 60 Seconds of L-Sits or knee tucks (hanging or paralettes/boxes) 2 Minute Plank

Warm Up – 6 Mins 3 Rounds: 20 Jump Rope 10 Anchor Point T2B 10 Air Squats Core – 6 Mins 20/10 Rotating Tabata (4 Rounds Each movement) Straight Leg Sit-Ups Plank (rotating side to side) Bicycle Crunch Metcon – 12 Mins 12 Min AMRAP: 30 Jump Rope 15 Wall Balls 5 Toes to Bar

We’ve teamed up with Gary and Isagenix to promote lifestyle changes for new athletes beginning October 1st. This will be a combination of Isagenix and QuickFit for the month of October with before and after workouts to show how effective combining fitness and nutrtion can be! Feel free to attend the free informational meeting Saturday

Warm Up – 6 Mins 400m Run -Then- 2 Rounds: 15 Kip Swings 10 Step Ups (total) 5 Burpees Metcon – 22 Mins 20 Rounds for Time: 3 Pull Ups 2 Burpee Box Overs 1 HSPU