Caption Challenge! Check out the FB page and give us your best caption for this photo. Thank Kill Cliff for sponsoring the Rocky Mountain Throwdown next month! #Killthequit Warm Up: 5 Mins 2 Rounds 150 M Row 10 Push Ups 10 PVC Pass Throughs 10 PVC Shoulder Dislocators Strength: 15 Mins 3 Rounds Not For

Warm Up – 5 Mins Medball Warm-Up Core Development – 6 Mins 3 Rounds: 30sec Flutter Kicks 30sec Plank side-to-sides 30 sec straight leg sit ups 30 sec Rest Metcon – 15 Min Cap 30-20-10 DB Push Press DB Goblet Squat 400m Run

Hey hooligans, we are still planning on doing the BBQ / picnic at city park this Saturday but the weather may not be in our favor. If it takes a turn then we may move it to the gym. We’ll keep everyone posted the day of. We’ll be providing some burgers, buns, and water. Let

Warm Up – 5 Mins 15 Glute Bridges 25’ bear crawl 500m Row 25’ bear crawl 15 Glute Bridges Hip Development – 8 Mins 8 Min Circuit 8/leg Bulgarian Split Squats 8 Good Mornings 8 (4-way) mid-thigh mini band walks Metcon – 12 Mins Row for Max Meters – perform abmat sit ups then row

Danielle saw yesterdays picture and decided she’d one up it with a QuickFit class done in Uggs… Warm Up: 4 Mins Plate Warm Up Strength: 15 Mins 3 Rounds Not For Time 8 / Side Alternating curls w/ constant tension (click link) 10 Banded PVC Press Down 20 KB / DB Shrugs Rest 1 Min between

Warm Up – 5 Mins 2 rounds: 10 Banded Good Mornings (3 sec down, 3 sec up) 20 Lateral Box Step Ups (total) -then- 250m Row Row Intervals – 6 Mins 30 sec Sprint 60 sec Light Row 40 sec Sprint 60 sec Light Row 50 sec Sprint 60 sec Light Row 60 sec Sprint