6.30.2025

7.1.25

 Complete 4 x 5:00 AMRAPs

25/32 Calorie Row 
AMRAP in Remaining Time:
8 Wall Balls (14/20# to 9/10')
8 Toes to Bar 
Rest 1:00 Between Rounds 

*Athletes should aim to have to have at least 2:30 to complete AMRAP 

COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!

Quote: 
It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change, that lives within the means available and works co-operatively against common threats.
- Charles Darwin 
at

7 comments:

  1. ColetteJuly 1, 2025 at 6:57 AM

    6am
    Bill 2+3, 2+5, 1+12, 1+11 14#wb rom ttb
    Subhan 2+8, 1+7, 1+11, 1+13 rx
    Erika R. 2,2,2,2 sit ups
    Brennan 2+8, 2+7, 2+4, 2 rom ttb
    Ethan 3, 2+8, 2,2 rx
    Leah 3+2,1+12,2+3,2 rom ttb
    Christina 2+8,2,2+8,3 20 cals 10# rom ttb/knee ups
    Kevin 3+8, 3, 2+8,2+8 rom ttb
    Erika B 2+8,3,3+8,3+4 rom ttb (4th and 5th knee ups)

    ReplyDelete
  2. Chloe DarleyJuly 1, 2025 at 10:40 AM

    9:30
    Emma 2+8, 2, 2, 2 (ROM TTB)
    Colette 3+12, 3+12, 4 (sit ups), 4 (sit ups)
    Jackie 3+11, 3+13, 3+13, 3+13 (V-Ups)
    Rachel 3, 2, 2, 2+8 (ROM TTB/ V-Ups)
    Aimee 3+9, 2+13, 2+13, 2+13 Rx

    ReplyDelete
  3. Aimee LyonsJuly 1, 2025 at 1:00 PM

    nooner
    Sara B 3/ 2+7 /3+8/2+1 - 22 cal rom ttb 4/ v-up 4
    Julia G 2+6 / 2/ 2/ 2 V- up
    Julia C 2+10 / 2/2+3/1+10 TTB+ V-uP
    Erini 2+3 / 2/ 2+1/2+1/1+13 rx
    Chloe 2+4/2+5/2+2/1+14 rx
    Pam 3+8 / 3/2+8/2+11 rx
    Marissa 3+8 /2+8/2/2+1 6 TTB some 4 TTB
    Jordan 2+11/ 3+13/3/3+8 14# V-up
    Shannon 4+18/ 4+3 / 3+6/ 3+2 rx
    Dana D 3+2 / 3/ 2+12/ 3 v -up/ ttb + v up/ 20 cals
    Matty Bo 2+4/ 1 + 15/ 1+12/ 1+12 4 TTB 4 V- up
    Edwin 4+8 / 4/ 3+3/ 2+8 28 cals/ V-up
    Ali 3+4/ 3+2/3+5/ 3+5 10# - Vup
    Ben 5/4/3+12/ 3+8 Rx

    ReplyDelete
  4. Aimee LyonsJuly 1, 2025 at 2:03 PM

    masters
    Row
    28/22/20/18 Cal row
    then AMRAP of
    6 Wall Ball
    6 TTB or Toes to Pole

    Lisa 2+1/ 2+6/2+3 / 2+7 10# ttb/ttp (18 cal)
    Richard 2+4/2+6/3/3 air squat to 17 " box / plank (18 cal)
    Terry 2+6 /2+6/ 2+6/2+6 10# ttb/ttp (22 cal)
    Gordy 3+3/ 2+6/ 2+6/2+6 14# to 9 ft to 20" box (28 cal)
    Megs 5 /5 /4+8 /5+3 4# WB toss/V-up (22 cal)

    ReplyDelete
  5. Chloe DarleyJuly 1, 2025 at 7:09 PM

    4:30
    Gent 2+8, 2+3, 2+5, 2 ROM TTB
    Eric 3, 3+2, 3, 2+8 Rx
    Mae 2+8, 2+14, 2+6, 2+6 v-ups/ single are DB thruster
    Karen M 2, 2+4, 2+6, 2+6 v-ups
    Mike M 2, 2+8, 2+8, 2+3 ROM TTB
    Karolina 3, 2+14, 2+7, 2+7 toes to pole
    Adrian 3+4, 3, 3+2, 3+4 Rx
    Corbin 2+8, 2+8, 2+8, 2+8 Rx
    Matt D 3, 3+4, 3+6, 3+6 Rx
    Nat 2+14, 2+10, 2+14, 2+8 v-ups/ ROM wall ball squat (hip pain)
    Grace 3+14, 3+8, 3+8, 3+10 Rx
    Jeff 4, 4, 4, 4 Rx

    ReplyDelete
  6. Chloe DarleyJuly 1, 2025 at 7:13 PM

    4:30
    Korynne 2+14, 2+8, 2+10, 2+8 bird dogs instead of TTB

    ReplyDelete
  7. Grace HiblerJuly 2, 2025 at 11:00 AM

    5:30
    Rakshit: 3/2+9/2/2 RX
    Seth: 4/3/3/3 T2P
    Lil D: 2+3/2+2/2/1+8 ROM 21 cal
    Sravanh: 2+6/2/2/2 14# ROM
    Sai: 2+2/1+12/1+12/1+5 10# ROM
    Karen: 3/3/2+7/2+8 10# ROM
    Tucker: 3/2/2/1+8 10#
    Ulysses: 3/3/2/2 ROM

    ReplyDelete