Warm Up – 5 Mins 250 M Row Then 2 round: 30 Jump Ropes 15 Banded Good Mornings 5 Slow Push Ups Then: 250 M Row Intervals – 5 Mins 5 Min EMOM – 10 M Run Sprints Min 1: 5 Sprints Min 2: 6 Sprints Min 3: 7 Sprints Min 4: 8 Sprints Min

It’s Fit F***ing Friday! Make sure you “Pay the man” before the weekend kicks off! Warm Up: 5 Mins 2 Rounds 10 Romanian DL 10 / Side KB Russian Twists 5 / Side Seated Single-Leg Lifts 10 / Side Fire Hydrants Strength: 18 Mins 8 / Direction Strict Hanging Knee Circles or Windshield Wipers 8

Warm Up – 6 Mins E-W Warm Up High Skips Side Shuffle Open Gate/Close Gate Shuffle Butt Kickers w/ stutter step Hip Development – 6 Mins 6 Min AMRAP (for quality) 30 Glute Bridges (w/band if possible) 15 Hip Hikers per side 15 Rotational Lunges per side Metcon – 18 Mins 18 Min EMOM Min

The Rocky Mountain Throwdown – the battle before the war. Registration is still open so get with a partner and get signed up! If you need a partner post up in the closed group on FB or ask a coach. Warm Up: 6 Mins Partner Row Warm Up 3 Rounds: Alternate rowing 200/175 M at

Warm Up – 6 Mins 400m Run 15 Air Squats 10 / Side Fire Hydrants 30 sec Samson Stretch (per side) Shoulder Development – 5 Mins 5 Min Circuit (for quality) 8 Banded T’s/I’s/Y’s 8 per side FrontàOH raise w/ 2.5-5lb plates (with static hold) 8 Lying Prone Y Raises Metcon – 15 Min Cap

August 2018 Athlete of the Month