Monday, August 18

 

 

Hope everyone had a great weekend!

 

Time to get back at it! Phase 2, week 2 of our strength program begins today!!!!!!

 

 

 

So…

 

I take full responsibility for slacking on the birthdays!!! Sorry to everyone that I have missed since we opened. I will do better, I promise!!!!

 

With that being said, if it’s your birthday time to man/woman up!!! Birthday BURPEES!!!!

 

For every year that you have graced this earth, you owe a burpee. And then one extra.

 

IF I forget to post that it is your birthday, we (the owners) owe the burpees!! If we post your birthday, you owe them!!!! 🙂

 

AND NO SKIPPING THE GYM ON YOUR BIRTHDAY!!!!!!

 

So our first birthday shout-out is to Sara!!!!!! Happy birthday girl!

Hope you have a fantastic day! (And you owe us some birthday burpees!!!)

 

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(Obviously Sara is the second from the left.)

 

 

Monday, August 18

 

 

Warmup:

 

400m run

Banded OHS

Banded Ankle

Pole Squats

Anything else you need!!!

 

 

Strength:

 

Back Squat

4×5 @ 70% of 1 RM

 

 

WOD:

 

EMOM 15 mins.

Min. 1 – Max Front Squats (96/65) with 3 second pause at the bottom

Min. 2 – 45 second plank hold

Min. 3 – rest