Friday 7/20/18

Friday 7/20/18

Happy Friday!

We have YOGA at 11:30am on Sunday. Open to all members.

And we want your Spotify Playlists to play at the gym! Coaches will choose a winner and they’ll get a SWEET giftcard to Target. You can message them to our Facebook or Instagram page (and give us a follow if you already haven’t!). You can also email the Spotify link to memberservices at

Behold, Mat Fraser doing heavy Isabel.

 … so if he can do a heavier barbell under 5 minutes, then I can surely finish it in at least 6 with a lighter barbell. That should give me at least 6 minutes rest …

Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups

Kettlebell Warmup Complex

1 Rep each exercise:
Clean and Push Press
Overhead Squat
Reverse Getup
Switch hands

With a running clock:

Levels 2-4

30 Snatches AFAP
Rest until clock hits 12:00

L4 – 135/95
L3 – 115/75
L2 – 95/65

At 12:00 –


U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

12 Minutes AMRAP
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees

L3/4 – 95/65
L2 – 75/55

Levels 0/1

6 Heavy Sled Pushes (rotate through one at a time with other L0/1 members)
Rest until clock hits 12:00

At 12:00 –

12 Minutes AMRAP
6 Box Jumps
6 Double Kettlebell Thrusters
6 Burpees