4 B Day shout out’s tonight!  First off happy B Day to Jeffery Ann.  What can I say about this young lady except she is an absolute badass.  Jeffery Ann at completed the open last year and followed it up with a 187 Back Squat PR at the age of 66!  It has been a year of challenges as well for JA who was diagnosed with lung Cancer this year(she did the open and hit that PR about a week before she found out last year).  However if there is any human I know on this earth that can beat anything it is this one.  JA has been a a bright spot t=for this community and me personally from the day she walked in.  JA is in France right now and I hope she is enjoying every minute of it.  Happy B Day JA!  Next is Jimmy A!  This young man has had quite the year.  When I met Jimmy he was a young college kid wanting to workout.  Fast forward a couple years and Jimmy has a solid career going in wine/alcohol sales and a Facebook official girlfriend(IDK if it is FB official but it sounds better).  Jimmy is constantly increasing his numbers in here as well.  Jimmy’s strength numbers for taken off in 2017!  From the day I meet Jimmy I knew there was something special about this kid’s personality.  What ever Jimmy chooses to do he will become successful at it, this I am sure of.  Happy B Day Jimmy!  Next up is Laura C!  Laura is a constant example of grit and determination in this community.  LC has a switch and when it is flipped she takes off and never looks back.  LC has been consistently among the best numbers on the board each day she walks through our doors.  Firefighter by night and hard charging athlete by day this girl has a determination that doesn’t quit.  I hope you had a great B Day in Utah LC!  Finally Coach Danny!  Danny has been with us from day one at this box and has been an amazing role model and coach to countless athletes over the last 6 years.  With a patient style and a broad knowledge of the sport and all lifts Danny has an ability to make everyone around him better.  For almost 6 years Danny drove down every Thursday to lead our community.  Now Danny has found a new role leading our Endurance workshops.  I am beyond happy Danny has remained a part of this community and coaching staff!  I consider Danny an amazing athlete, a wonderful coach, and a good friend.  Thank you for continuing to do what you do best Coach Danny!

A) Coaches Choice

B) 10 Min EMOM

1st-3 Weighted Strict Pull-Ups

2nd-3 Deficit Strict HSPU

C)”The S’More”

50/41 Cal Row

25 Front Squats 115/75

10 Ring Muscle Ups (scale to Bar MU, or 10 C2B/kip Pull and 10 Ring Dips)

25 Shoulder to Overhead 115/75

50/35 Cal Assault

***you can start on either row or Assault but then go to FS—>RMU—>S2o then finish with opposite row or Assault