Did you get register for the Vets4Life scavenger hunt? If not do so today….  http://vets4life.org/scavenger/ This is a fundraiser for there non-profit and they need to have at least 8 teams register by the end of the week to be able to run this event. You get a Meal from Snack Attack and a T-shirt. We

Warm Up: 3 Mins 30 Seconds at each station In Place High Knees Burpees Mountain Climbers Hollow Hold Jumping Jacks PVC Pass Throughs Shoulder Development: 6 Mins 2 x Giantsets 15 Banded 90 / 90s 15 Victory Pulls 15 Bent Over DB Reverse Flies Rest 1 Min Metcon: 13 Mins 2 Rounds of: 6 Min

Each year we lose a part of the family… This is an unfortunate reality of FoCo, however this year seems to hurt a bit more. Jaelyn, Sydney, Bre, Darryll, Dominic and possibly a few more will move on to pursue PHDs, Masters, and new careers, and as sad as we all are to see them

Warm Up: 5 Mins In any order complete the following 1 Min Bike 10 Alt. DB Curls 20 Sit Ups 30 Sec / Side Samson Stretch 30 Sec Plank Technique Review: DB Hang Cleans, Appropriate set up for Bike, Demo WB Sit Ups Metcon: 16 Mins 2 Rounds of: 2 Min M.E Bike for Cals

Warm Up: 5 Mins 6 min AMRAP 5 Kipping Swings 5 Anchor Point T-2-B 5 Hang Cleans 30 Sec Hand Stand Hold Mobility: 10 Mins 2 Mins per leg: Banded Hip Stretch 3 Mins per leg: Barbell Quad Smash Strength: 5 Mins Add one rep to last weeks number 5 Min T-2-B EMOM 3-4 EMOM

Warm Up: 5 Mins 30 Seconds at each station Ring Rows Air Squats Mountain Climbers Cat Cows Samson Stretch Lunges Banded Curls KB SDLHP Hip Development: 5 Mins 2 x Supersets 10 / leg 45 degree Lunges 10 / leg Rotational Step Ups Rest 1 Min Metcon: 12 Mins 4 Rounds For Time: 12 Min