Warm Up – 5 Mins 5 Min AMRAP Door to door run 8 Mountain Climbers 8 Air Squat Thrusters Row Intervals – 5 Mins 5 Rounds of: 15 Power Pulls (80-90%) 15 Recovery Pulls (50-60%) Metcon – 14 Mins 14 Min AMRAP: “Choose your weapon” – Athletes may pick a medball, 2 DBs, 2 KBs,

Congratulations to Asher Tolpa and the 2010 Arsenal Academy team on their win of the Rapids Cup Classic! Asher helped lead his team to victory scoring 7 goals throughout the tournament! Asher has been training with us twice a week for 5 weeks in our Speed & Agility camp as well as coming to KidFit

Warm Up – 5 Mins 3 Rounds Row :30 hard, :30 easy -then- 15 banded rows 15 Russian KBS Hips – 8 Mins 8/side MedBall RDLs 8 Banded Monster Walks per direction (forward/backward) 8 Stability Ball Leg Curls Metcon – 14 Mins 16 Min AMRAP Ladder: 2-4-6-8-10-12… Ring Rows Russian KBS *6 burpees between rounds*

Congrats to Aleks and Cass for taking 1st place at last weekends competition! Way to rep DNR strong Hooligans! Warm Up: 6 Mins 1 Min at each of the following: PVC Banded Pull Downs Goodmornings Barbell Curls Banded Rows Row / Bike Strength: 15 Mins 5 x 1-8 MU on the 3:00 (or 10 Pull

Warm Up – 5 Mins 2 Rounds 8 cal Easy Bike 8 cal Sprint Bike 4 Turkish Get-Ups (total) 4 Ball Slams CORE – 5 Mins 50 sec Straight Leg Sit-Ups 10 sec Plank Hold 40sec Straight Leg Sit-Ups 20 sec Plank Hold 30sec Straight Leg Sit-Ups 30 sec Plank Hold 20s sec Straight Leg

The CSU plaza was a success! We have a lot of new athletes coming in to try out DNR. Please welcome the new faces as you see them. Thank you for your continuous support! Warm Up: 8 Mins E-W Bear Crawl W-E High Skips E-W 1/2 Inchworms / 1/2 Floor Sweeps W-E Samson Then 4