Thursday, July 3, 2014


Skill Work and a 3 Rounder for Thursday!

Read "FOOD = FUEL" in Words of the Week.

Words of the Week image

ANNOUNCEMENTS Friday, July 4: 9am and 10am class only. Saturday, July 5 we are closed. Sunday 10am class as usual.

AmpFam Summer Events: View all Amp social events HERE.


"Biggest Loser" 5K: Sunday, August 3. $30 in Chicago. Details here.

THURSDAY Skill Work Rope Climbs [YouTube] Candlestick Roll to Pistol [YouTube] Toes to Bar [YouTube]

EMOM for 12 Minutes: • Minute 1: Rope Climbs x 2-3 • Minute 2: Candle Stick Roll to Pistol x 2-3 per leg • Minute 3: Toes to Bar x 6-10

Conditioning 3 Rounds For Time: • 100m Farmer Carry (#70/55) • 50 Calorie Row • 25 Burpees

Skill Transfer of the Burpee