REMINDER

• It’s a new month, we need new goals on the goal board!
• Bring a Friend Day is Thursday. All classes are FREE to try!
• Labor Day Schedule: Monday, 9/7/20 we will have 1 class at 8 am!

Just reminding you all we only have 1 class today at 8 am! Hopefully you can pop in and say hi!

If you are out of town, or can’t make it, we have you covered! Below is some travel workouts you can choose from. Just because you’re gone doesn’t mean you shouldn’t get a workout in. Even if it’s just 10 minutes of burpees. Don’t let yourself skip a Monday, the rest of the week never tends to go as well!

Travel workouts:

A. 10 rounds for time: 10 Pushup, 10 Situp, 10 Air Squat
B. For time: 800m Run, 400m Walking Lunge 800m Run
C. 4 rounds for time: 400m Run, 21 Burpees
D. Tabata Run for distance
Rest 1:00
Burpees
Rest 1:00
Run for distance
Rest
1:00 Dubs
*Tabata is :20 of work followed by :10 of rest repeated for 8 intervals.
E. Find a steep hill. Sprint up it as fast as you can for 20 seconds. Walk/jog back down. Do this on the minute, every minute, for 20 minutes.
F. Hero Workout “Shawn”
For time:
Run 5 miles
*Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

MONDAY 9.7.20

Teams of 2
A. “Partner Eva”
5 rounds for time:
800m Run (200m each)
30 Kettlebell Swings 70/53
30 Pullups
*45 Min cap

REMINDER

• It’s a new month, we need new goals on the goal board!
• Bring a Friend Day is Thursday. All classes are FREE to try!
• Labor Day Schedule: Monday, 9/7/20 we will have 1 class at 8 am!

Come hit it hard before you start the 3 day weekend off! Wake up early and get it done!

Also just reminding everyone we will only be holding 1 class Monday on the 7th at 8 am! If you can’t make it we’ll have some travel workouts as well. Whatever tickles your fancy! Have a fun and safe weekend everyone!

SATURDAY 9.5.20

Teams of 2
A. “Flossin”
20 AMRAP:
5 Power Clean 135/95
7 Toes To Bar
25 Double Unders
*Partners alternate rounds every minute