This weeks schedule - CHANGED FROM EARLIER
Monday- off I am pooped and kids have parade
Tuesday- 8:20
Wednesday- 8:20 Celebrate Dawn's birthday YAH!!
Thursday- Mt biking 8:30
Friday- 9:00 (got to go to parent teacher conference at 8:15, didn't realize kids were off school)
Maybe we could to Yoga :-)

5 Rounds:

50 sit ups
15 bicep curls
20 goblet squats
15 tricep extensions
20 good mornings

Mon 8:20
Wed 8:35
Gone rest of the week

20 min AMRAP
Score is total calories rowed.
Post total number of calories, and number of rounds.

5 pull ups
15 tricept kickback with weights
10 squats
20 pulls on the rower

Hi girls, awesome weekend! Enjoy yourselves
This weeks schedule- please post days you are coming. Thank you

Mon 8:35, Wed 8:20, Fri 8:20
Maybe weekend ;-)

Good core one-
5 rounds
25 butterfly sit ups
25 lb sit ups or Bk EX
25 wb sit ups
13 each side crunches (that Dawn showed us a new move)

Partner WO-
Buy in 100 wb standing twist move. 1 rep is after you both touch the ball.

30/20/10
WB
goblet squat
TTB/wb sit ups
tricept kick back w/weight
KB

Partner 1 performs the 30 wb while partner 2 holds plank until they are done and then switch. You go through the whole list of moves doing 30 reps then 20, and then 10.

Buy out try and beat your 500m row time.

Why you ain' go no boyfrain?

Schedule for the week of the 10th. Enjoy this awesome weather!!
New girls, sometimes the times vary a bit.
Monday 8:35
Wednesday 8:20
Friday 8:20

Saturday TBD

Does 8:45 work for everyone Saturday? If someone needs a specific time let me know, I am flexible. Please let me know if you are able to make it.
For the new girls click on comment to post your response.

Fight gone bad tabata style!
8 rounds of each move 20 sec on 10 sec off.
WB
Sumo
BJ
PP
Row

Kind of like a triathlon
1 mile run
1 mile bike
1 mile row
300 body weight moves

Most of us did this-
3 rounds
20 WB
20 pull up
20 push up or burpee
40 sit ups - tried butterfly sit ups for the first time

Hi girls!
This week-
Mon 8:35, Wed 8:20
Friday Dawn, Kendra and I are going mt biking so we will take the day off. The rest of you can come with us and hike on the trail while we ride or you can do your own wo in the gym.
Saturday