Warm Up: 4 Mins 2 Rounds 5 Jefferson Curls w/ KB 5 Inchworms 5 Burpees 3 / Side Over Unders Shoulder Development: 6 Min 6 Mins or 3 Rounds 10 Strict Knee Above Waist -> TTB 15 GHD Hip Extension (Alternative = 20 Back Extensions From Floor or Med Ball) Metcon: 14 Mins 5 Rounds

Lots of awesome happened this weekend. Alex Opper got married, Marie and Annie took 1st in the RX division at Taco’s and Tequila Throwdown, Steve Nichols and his beautiful 68 Camaro won the Best Muscle Car award at the Old Town Car Show!  Then Its Gabe Knapp’s 16th Birthday today!   Warm Up: 8 mins 200

Warm Up: 4 Mins Plate Warm Up Shoulder Development: 6 Mins 6 Minute Circuit 12 DB Chest Flies 15 Banded Ws 12 DB Reverse Flies 15 Banded Rows Metcon: 14 Min Cap 4 Rounds For Time: 8 HSPU 15 Medball Cleans 200 M Medball Run

June 2018 Athlete of the Month

Jay turned 47 this past weekend 5/25, we hope you had a great Birthday!  Warm Up: 5 mins 3 Rounds 10 Banded Good Mornings https://www.youtube.com/watch?v=affEcxlRurY 10 Banded Bicep Curls 10 Banded Hamstring Curls https://www.youtube.com/watch?v=o33__4avqj8 Strength: 15 Mins Deadlift  **90%  + 20 LBS** of your 1RM to calculate load 65% X 5 75% X 5 85% X 5+ When you see

Warm Up: 4 Mins 2 Rounds 10 KB RDL 10 WB 100 M Row 10 Kip Swings Row Intervals: 7 Mins 10 Cal Sprint 30 Second Rest 15 Cal Sprint 30 Second Rest 20 Cal Sprint 30 Second Rest 10 Cal Sprint Metcon: 14 Min Cap 5 Rounds For Time 15 Wallballs 10 Ring Rows