191121 - BAMF DAY!

TODAY WE ARE OPEN TO THE PUBLIC AND ALL CLASSES ARE FREE TO ATTEND!
This is how we get awesome new members so invite your friends!
Our classes are 6am, 7am, 8am, 9am, 3:30pm, 4:30pm, and 5:30pm!

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ALSO!!!
This weekend we are celebrating Coach Stephen’s birthday and the whole fit fam is invited! So on Saturday the plan is…
- Super Stupid Tough Partner Birthday WOD at 8am!
- Fast Go Kart Racing at Unser Racing (7300 Broadway, Denver, CO 80221) @ 4pm!
- Dinner at Bad Daddy’s Burger Bar (4928 Thompson Pkwy, Johnstown, CO 80534) @ 7pm!

Join us for any and all of the planned events! We would love to have all of ya’ll there! If you’re planning on doing the go-karts and dinner, we will be meeting at 3pm at the gym to carpool down there if you’d like to catch a ride!

QOTD - Which one of your friends do you look up to most, and why?

WARM UP - Jog Down and Back x 20 Lengths
20 Big Arm Circles each direction
20 Big Arm Swings

MOBILIZE - 4 way bands

WARM UP (Part 2) -
Banded Speed Walking x 6 lengths
Banded Side Stepping x 6 lengths
Banded Pull Aparts
Banded Overhead Press
Partner Arm Push
Partner Leg Push

GAME - Pizza Game

COACH PREP - Review all movements
Perform Practice Round of…
3 of each movement

WOD - w/ a partner
”I go, you go” share the work evenly!
AMRAP 16:
16 Pull Ups
16 DB Push Press 35/25
16 Sit Ups
16 DB Snatches 35/25

A (competitive)
w/ a partner
”I go, you go” share the work evenly!
AMRAP 16:
16 Chest to Bar
16 DB Push Press 45/35
16 Sit Ups
16 DB Snatches 45/25

C (Health & Fitness)
w/ a partner
”I go, you go” share the work evenly!
AMRAP 16:
16 Banded Pull Ups or Ring Rows
16 DB Push Press 25/15
16 Sit Ups
16 DB Snatches 25/15