Bring a Friend Day

It’s going to be a jam packed class, so if you’re bringing a friend (and even if you’re not), please show up early.

Good Mornings x8
3 sets

Movement Review

AMRAP in 10 min
10 Lateral Plate Jumps
20 Plate G2OH
30 OH Flutterkicks (2-count)

Rest 3 min

AMRAP in 5 min
5 Lateral Plate Jumps
10 Plate G2OH
15 OH Flutterkicks (2-count)

Congrats to Kevin, Jo, and Mel for crushing their GORUCK events this weekend

22 thoughts on “Bring a Friend Day”

  1. WU & MOB

    Good Mornings x 8
    3 sets
    45# – 55# – 65# – 75#

    Movement Review

    AMRAP in 10 min
    10 Lateral Plate Jumps – 45#
    20 Plate G2OH
    30 OH Flutterkicks (2-count)

    Rest 3 min

    AMRAP in 5 min
    5 Lateral Plate Jumps
    10 Plate G2OH
    15 OH Flutterkicks (2-count)

    TOTAL: 290 reps

  2. Good Mornings x8
    45 (WU) – 65 – 85 – 90

    WOD @ 25# plate
    AMRAP 1 – 5 rounds + 3 G2OH = 313
    AMRAP 2 – 5 rounds + 8 G2OH = 163

    Total = 476

    1. I was standing at the white board in the lunch class, pondering how many pennies to take.. “hmm…how many rounds?”
      Heather B says: “John said he got around 5”
      So I said: “well John and I are usually pretty close with our scores…” and I took 5 pennies and walked away.

      I got 476!

  3. WUx1

    Good Mornings x8
    45 (WU) – 95 -115-125

    WOD @ 45# plate
    AMRAP 1 – 5 rounds + 8 G2OH = 318
    AMRAP 2 – 6 rounds + 5 lateral plate jumps = 185

    Total = 503

    Thanks Kevin!

  4. Good Mornings x8
    3 sets
    95-105-115
    Movement Review

    AMRAP in 10 min
    10 Lateral Plate Jumps
    20 Plate G2OH – 45#
    30 OH Flutterkicks (2-count)
    6 Rounds – 360reps
    Rest 3 min

    AMRAP in 5 min
    5 Lateral Plate Jumps
    10 Plate G2OH
    15 OH Flutterkicks (2-count)
    6Rounds + 1 Plate G2O – 186reps
    Total – 546reps

    Thanks Kevin!

  5. WUx1

    Good Mornings x8
    35 (WU) – 55-65-75

    WOD with 15# plate
    AMRAP 1 – 6 rounds = 360
    AMRAP 2 – 6 rounds + 1 lateral plate jumps = 186

    Total = 546

    Lateral plate jumps – onto plate not over

  6. Good Mornings x8
    3 sets

    AMRAP in 10 min (25#)
    10 Lateral Plate Jumps
    20 Plate G2OH
    30 OH Flutterkicks (2-count)
    6 rounds + 10 Jumps

    Rest 3 min

    AMRAP in 5 min (25#)
    5 Lateral Plate Jumps
    10 Plate G2OH
    15 OH Flutterkicks (2-count)
    6 rounds + 3 Jumps

    553 reps

  7. Good Mornings x8
    3 sets
    65-85-85

    AMRAP in 10 min
    10 Lateral Plate Jumps
    20 Plate G2OH (45#)
    30 OH Flutterkicks (2-count)
    Reps: 313

    Rest 3 min

    AMRAP in 5 min
    5 Lateral Plate Jumps
    10 Plate G2OH (45#)
    15 OH Flutterkicks (2-count)
    Reps: 165

    Total: 478 Reps

  8. Good Mornings x8
    3 sets
    15-25-35#

    AMRAP in 10 min (10#)
    10 Lateral Plate Jumps
    20 Plate G2OH
    10 OH Flutterkicks (2-count)
    5 Rounds + 3 Flutterkicks

    Rest 3 min

    AMRAP in 5 min (10#)
    5 Lateral Plate Jumps
    10 Plate G2OH
    5 OH Flutterkicks (2-count)
    5 Rounds

    Total Reps- 333

    Scaled the Flutterkicks down by a far amount. Glad I did, a little tender still. Burned some extra calories by breastfeeding durning the rest. Lol!! Thanks again Blake for the help with Zac.

  9. Good Mornings x8
    3 sets
    45# 50# 55#

    Movement Review

    AMRAP in 10 min
    10 Lateral Plate Jumps (15#)
    20 Plate G2OH
    30 OH Flutterkicks (2-count)

    Rest 3 min

    AMRAP in 5 min
    5 Lateral Plate Jumps
    10 Plate G2OH
    15 OH Flutterkicks (2-count)

    Total 474

  10. Good Mornings X 8

    95-115-135

    WOD with 45#

    1. 4 rounds + 2 G2OH = 252 reps
    2. 4 rounds + 6 G2OH = 131 reps

    Total – 383 reps

    Thanks for the class Amanda!

  11. mob wux1
    good morning x 8
    45-65-85-95
    AMRAP in 10 min
    WOD 25#
    6 round +16 G2OH
    386
    rest 3 min
    AMRAP in 5 min
    6 round 4 G2OH
    189
    total=575

  12. 7pm class
    Brought a friend with me tonight 🙂
    Good job Emily!

    Good mornings
    55-75-95#

    WOD 1 = 6 rounds + 30
    WOD 2 = 7 rounds + 14

    Total = 614

  13. WU & MOB

    Good Mornings x 8
    3 sets
    95-115-135

    AMRAP in 10 min
    10 Lateral Plate Jumps – 45#
    20 Plate G2OH
    30 OH Flutterkicks (2-count)

    Rest 3 min

    AMRAP in 5 min
    5 Lateral Plate Jumps
    10 Plate G2OH
    15 OH Flutterkicks (2-count)

    TOTAL: 386 reps

  14. Good Mornings x8
    3 sets
    35# – 45# – 55#
    Fussy baby distracted me. Should have gone heavier.

    AMRAP in 10 min – 5 rounds and 10 jumps = 310
    Rest 3 min
    AMRAP in 5 min – 5 rounds and 5 G2OH = 160

    Used 15# plate. Total: 470

  15. Good Mornings x8
    3 sets
    65,85,105

    Movement Review

    AMRAP in 10 min
    10 Lateral Plate Jumps
    20 Plate G2OH #25
    30 OH Flutterkicks (2-count)
    #370
    Rest 3 min

    AMRAP in 5 min
    5 Lateral Plate Jumps
    10 Plate G2OH
    15 OH Flutterkicks (2-count)
    #170
    Total 540
    Thanks Amanda!

  16. Good Mornings x8
    3 sets
    65-95-115#

    AMRAP in 10 min
    10 Lateral Plate Jumps
    20 Plate G2OH w/ 45#
    30 OH Flutterkicks (2-count)
    5 rounds + 11 reps

    Rest 3 min

    AMRAP in 5 min
    5 Lateral Plate Jumps
    10 Plate G2OH
    15 OH Flutterkicks (2-count)
    5 rounds
    461 reps total

  17. Good Mornings x8
    3 sets
    65-95-105

    AMRAP in 10 min
    10 Lateral Plate Jumps
    20 Plate G2OH 45#
    30 OH Flutterkicks (2-count)
    371

    Rest 3 min

    AMRAP in 5 min
    5 Lateral Plate Jumps
    10 Plate G2OH 45#
    15 OH Flutterkicks (2-count)
    5 rounds 5g2oh
    160

    531 Total

    Thanks coach Kevin! Great job everyone!

  18. Lisa MacLaughlin

    Good Mornings x8
    3 sets
    35-45-50#

    Movement Review

    AMRAP in 10 min
    10 Lateral Plate Jumps
    20 Plate G2OH
    30 OH Flutterkicks (2-count)
    5 rounds plus 7 G2OH = 317

    Rest 3 min

    AMRAP in 5 min
    5 Lateral Plate Jumps
    10 Plate G2OH
    15 OH Flutterkicks (2-count)
    5 rounds plus 7 G2OH = 159

    Total 476

    Used 25# plate

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro