We are still planning to be at City Park at 1:30 for the BBQ and game day! Keep an eye on the weather though. We may need to change plans and host the event at DNR. Updates will be posted on the FB event page on Saturday Warm Up: 6 Mins MB Warm Up Strength:

Warm Up – 6 Mins 500m Row -then- 2 Rounds: 30 sec Plank 10 Kip Swings 5 Squats w/ 2 sec pause Metcon – 20 Mins Deck of Cards Workout ♠ Pull Ups ♥ Push Ups ♦ Squats ♣ Burpees Joker – 20/15 Cal Bike

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