Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Power Squat 3-3-3-3-3 then 400m backwards run
- Complete 7 rounds for time of 10 wallballs (20/14# to 10/9′), 10 pull ups
- EMOM for 8 minutes of 3 weighted pull ups (25/15#), max reps power cleans (185/125#)
- Max height box jump then thruster 1-1-1-1-1-1-1
- Complete 3 rounds each for time of: 400m row, 20 slam balls (40/30#), 20 toes to bars
- AMRAP in 12 minutes of 5 burpees, 5 KBS (70/53#)
Community Notes: Happy Birthday to our fearless leader, John!!! And happy birthday to Chris too! So many burpees tomorrow!!! 🙂
Schedule Note: John has a rehearsal dinner tonight, so Nikki’s running the gym solo from 4:30-7:30. I should be there right at 4:30, but please be understanding if I’m a few minutes late! Thanks!!
This Post Has 33 Comments
Happy Birthday John!! Happy Birthday Chris!!!
Happy John day and happy Chris day!!!!
Happy birthday john. We share a birthday
Happy Birthday! Hope you both have a great day!
Happy birthday to both if you!!!! Enjoy your day.
Happy happy birthday to you both! Enjoy your day!
happy birthday chris!
happy birthday freakshow warnek! make sure you violently warm up those shoulders to get some shoulder impingements going before attempting your birthday burpees
Happy Birthday John!
Happy Birthday Chris!
happy birthday john and chris!! enjoy the gorgeous weather today
Happy birthday John and Chris!
Happy Birthday John and Chris! John no wonder you were saying in class yesterday how great it is to have a birthday fall on a Thursday haha!
Happy Birthday John and Chris! Hope you both have a fantastic day!
Happy birthday John and Chris!
Happy birthday guys!
Happy birthday, john and Chris! Hope you both have happy birthdays filled with burpees!!!
Happy Birthday John and Chris! Hope you have a fun filled day!
John and Chris, Happiest of birthdays to you both!!!
Happy Birthday John and Chris!!
HAPPY HAPPY HAPPY BIRTHDAY JOHN AND CHRIS!!!!!!!!!!
Warnek!!! Happy Birthday Bossman!
Happy Birthday Chris!
Happy birthday John and Chris. I made you guys a paleo birthday cake. It taste terrible and will give you the shits but its the thought that counts right?
Happy Birthday John and Chris! John my gift to you is staying away from the gym until all burpees are completed.
Happy birthday, John and Chris!
Happy Birthday John and Chris!!
Happy Birthday Chris!!
John, I was planning on just going for a run tonight, but with the prospect of doing your birthday burpees, I just gotta know what time to be there.
Happy birthday !!
Happy birthday, guys!! Enjoy this beautiful day!!
😉
Happy Birthday!!
Happy birthday, John. I think you should have to do burpees at every class.
Thanks all for the birthday wishes! It is a darn shame that I can’t make it to the gym tonight to perform all those burpees, but I’m sure all the make up night folks will enjoy the burpees for me.
Happy Birthday John and Chris!!! 🙂
Happy Birthdays!
Happy Birthday to our fearless leader, John!