A big B Day shout out to Michele L!  This young lady is one of a kind.  Michele is one of the most positive supportive humans you will meet.  Always there for everyone with a smile and a good conversation, Michele is one of  the best examples of who we are and what we are meant to be as a community.  Michele came to us about 5 months after we opened our doors and has been coming back week in and week out ever since.  It has been a honor to get to know Michele so closely over these last 6 years and I can wait to find more out about her over the next 6 years.  Happy B Day Michele!  Damn that 5th round was nasty tonight!  Huge numbers in the PM’s, with 20+ at the 5pm all getting down and dirty.  Great to have Matt OB and Sharon A both back in the box again after a little hiatus.  See you guys tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

lateral box step up

light DB Bulgarian Split Squat

sit ups

1 Min Jog

B) Every 2 Min x 7 Sets

2 Deadlifts (pause on floor for 2 sec between reps)


12 Min EMOM

1st-30 sec single leg Dumbell Romanian Deadlift (Right)

2nd-30 sec single leg Dumbell Romanian Deadlift (Left)

3rd-35 Sec Assault @85%

C) “The Kidney Shot”

12 Min AMRAP

6  alt Dumbell(50/35) Box Step up and Over 24/20 (you do not have to open hips at top, you can choose to face box or step laterally)

12 Power Snatch 75/55 (fitness alt DB snatch) Please don;t drop bars with 10’s on them from overhead!

24 Double Under’s