Thursday – 141002

Laura Vineyard - Deadlift

Laura Vineyard, c. 17 Weeks Pregnant

It has now been four days since Sofia Therese was born. And in a surprising turn of events, Laura has managed to keep herself away from the gym up to this point. Quite frankly, I’m shocked.

Take your time recovering well, Laura. You and Andy are both much missed every day at noon. (Well, from 11am-2pm, really.)


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility


EMOM – 10


*Rx standard: Sub-33s for men, sub 40s for women.


“Something Wicked”

15min AMRAP

400m Run
15 Box Jump (24/20)
10 Candle Stick
15 Box Jump

Cool Down

800m Run

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