Insane how 7 years can pass so quickly. I remember the first day we opened our doors to this community vividly. I blinked twice and almost a decade has passed. The people I have meet along this journey are what I hold dearest throughout this experience. I have meet life long friends, seen athletes battle completely change their mental and physical states, and most importantly made memories that I will have with me for the rest of my days on this earth. Thank you to everyone who has been a part of this journey and who continue to be a part of this journey. I am forever in debt to all of you. Last but not least thank you to this amazing coaching staff. I have always said this is where are true value lies as a community. Coach Trevor, Billy, Leanne, Janelle, Rene, Kyle, Royce, and Urban are coaches who truly care about each athlete and want every one of them to become stronger healthier humans. I have been blessed to surround myself with such an amazing group of coaches. See you bright and early tomorrow and throughout the rest of the day!

A) 3 Min row/assault-Every :20 sec for 3 min Russian Kettle Swings/Burpee’s/High Knees

1 Min Jog

B) Every 1:30 x 9 Sets

Snatch Pull(drop)+Snatch Hi Pull+Power Snatch+25 Double Unders

“Fitness”

10 Min EMOM

1st-10 Alt DB Snatch+20 Double Unders

2nd-30 Sec Row

C) “Cindy Snatches”

5 Min AMRAP

15 Air Squats

10 Push-ups

5 Pull-ups

1 min Rest

2 Min AMRAP-Power Snatch 115/75 (Fitness Alt DB Snatch)

1 Min Rest

5 Min AMRAP

15 Air Squats

10 Push-ups

5 Pull-ups

Post one running total for AMRAP and # of Snatch