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

On September 15th we have approximately 40 athletes competing at Project Uplift at Whole Foods! Following the day of competition, join us in supporting the Fort Collins Benevolent Fund for the second annual Guns & Hoses Boxing match. This is a nonprofit event to support first responders in a similar way as our Barbells &

Warm Up – 6 Mins 2 Rounds of :30 sec each: Hollow Hold Easy Assault bike Samson stretch Banded Good Mornings Moderate Assault Bike Split Jumps Shoulder Development – 6 Mins 4x :30seconds each (with quality) Bent over DB Lateral Raise Banded Overhead Press Kettlebell Z Press Metcon – 15 Mins 4 x 3min AMRAP

Way to take on the challenge this weekend and destroy the Tough Mudder last weekend Hooligans! Warm Up: 6 Mins 400 M Run 20 Pendlay Rows 15 Bicep Curls 20 PVC Press Downs Strength: 18 Mins 5 x 10 Pull Ups on the 3:00 *Pick appropriate variation for sets of 10 Mobility during rest –

Warm Up – 5 Mins 250 M Row Then 2 Rounds: 10 Bench / Box Dips 10 Air Squats Hips – 6 Mins 6 Minute Circuit: 8 Glute bridges w/ medball abduction 8 Supine bent knee windshield wipers 8 / Side Fire Hydrants Metcon – 15 Mins 5 Rounds: Min 1: 12 Ring Dips Min

Congrats to Lucy for being DNRs Athlete of the Month! Warm Up: 6 Mins 6 Minute Circuit for Quality: 15 Barbell Squats 30 Second Hollow Hold 10 Push Ups 30 Seconds / Side Samson 10 Burpees 30 Seconds / Side – Side Lunge Stretch Strength: 18 Mins Warm Up Back Squats to First Working Weight