Level 1
10 Minutes of Mobility Work
+
5 Rounds
500M Row
400M Run
Post time.
Level 2
10 Minutes of Mobility Work
+
EMOM for 15 Minutes
5 Deadlifts 225/155#
5 Thrusters 115/75#
+
100 Calories Airdyne or 1 Mile Run
Post Rx or number of intervals completed and time.
Barbell Club
5 x 5 Deadlift *Go up in weight each set
+
4 Rounds
15 Glute Bridges
20 Alternating Hammer Curls
20 TRX “Running Man” (R+L=1)
15 DB Bench Press (Palms facing in)
Post load for deadlift.
5:15
L1
Diana 30:06 Rx
Carolyn 27:37 Rx
James 26:16 RX
Mike S. 24:27 Rx
Chris F. 22:29 Rx
Rob 25:40 Rx
Paul 22:29 Rx
L2
Jennifer 10 @ 125#/55# / 11:11 Run
Rose 10 @ 135#/55# / 10:56 Run
Barbara 8/12:00 AD
Jake 10/11:11 Run
Tyler 10 @95# Thr /10:20 AD
8:00
L1
Milly 26:37 Rx
Tim S. 25:27 Rx
Stroup 26:59 RX
Tim R. 24:44 Rx
Roselynn 27:15 Rx
Ed A. 22:37 Rx
9:00
L1
Amanda 26:21 Rx
Nico 30:54 Rx
L2
Monica 15 @ 55#/8:00 Run
Alex G. Rx/ 13:12 AD
Tina 15 @ 95#/55#/12:33 AD
Serena 14 @ 115#/65#/14:01 AD
12pm
L1
Briley 25:46 Rx
Bernice 33:44 Rx
April 33:44 Rx
Sam 22:44 Rx
Anthony 21:47 Rx
Coby 22:53 Rx
4PM
L1
Lauren W 24:00Rx
Nicole 27:55Rx
Tina H 24:46Rx
Jimmy 24:22Rx
Trapp 22:15Rx
Ed M 25:10Rx
5PM
L1
Jason 24:50 Rx
Summer 30:44 Rx
Mark 25:57 Rx
Tommy 25: 30 Rx
Heather 22:41 Rx
Jeria 30:44 Rx
Pat 23:46 Rx
Joe V. 24:55 Rx
Severen 23:41 Rx
L2
Jean 10/ 18:30 Run
Chris B. Rx/18:30 Run
Jeff W. Rx/8:41 AD
BBC
Linda 155#
Cathy 155#
6PM
L1
Tasha 23:12Rx
Shannon 27:31Rx
Jill28:33 A/D
Michael 21:53A/D
Gary 21:58Rx
Lisa 24:25Rx
Tiffany 30:34Rx
Jeff W 21:05Rx
L2
Drew 7/8:01 run
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