Three of our stud ladies (Marie, Cassandra and Annie) are joining together to compete on team Knappsdottirs for the Girls Gone Rx competition in Denver on September 23rd. This competition benefits breast cancer research, specifically benefitting Bright Pink. Each team that competes gets to raise money to help find ways to punch breast cancer in

Remember the Full Pounds for Pups Event is this Saturday at WILD Horizons Warm Up: 5 Mins 15 Cal Row or Bike Then 2 Rounds 10 Hand Release Push Ups 10 Scap Pull Ups Gymnastics Technique / Strength: 5 Mins 5 Min EMOM of: 1-8 MU Or 3-8 Dips (Hardest Variation Possible) Olympic Technique and

The Severson’s Have Been Reunited in Alaska! Warm Up: 5 Min Limit 3 Rounds 5 Power Cleans (unloaded barbell) 5 Front Squats 5 Push Press Mobility and Set Up: 10 Mins Warm Up Front Sq Weight Suggested – Roll Lats / Glutes, etc. Neuro Mobility Strength: 10 Min 10 Min Rotating EMOM – Partner w/ another

Happy 28th Coach Danny! Warm Up: 5 Mins 250 M Row Duck Walk Lap Around Perimeter of Gym 200 M Run Strength: 25 Mins *Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions Strict Press – 10 Mins 4 x 6-8 Snatch – 12 Mins 4-5 Mins of Coach Led Barpath- 2

Metcon: Partner Workout For Time 100 Cal – Bike or Row Alternating 10 Cal Sprints w/ Partner 50 Clusters (115/75) – Alternate w/ Partner Every Rep 100 Wall Balls (20/14) – Switch as needed *1 Athlete Works at a time

Day 1 of the Games is in the Books! Warm Up:  5 Mins Farmers and Lumberjacks Mobility and Set Up: 10 Mins Warm up to working weight for Back Squat EMOM Roll Quads / Glutes Warm up Shoulders Roll Thoracic Strength: 10 Min 10 Min Rotating EMOM – Partner w/ another athlete and share a barbell