A very happy birthday goes out to Mrs. Verbrugge… Heather. She has been with me since my old gym and is now a beloved member of the Wall of Blue. Heather is a fantastic athlete and one heck of an equestrian rider. I remember at one point Heather had ambitions to compete in CrossFit and began to get really good at the sport. However, her career being that of a Coach of young riders took precedence. So she scaled back but every now and then when I watch her workout I still see those flashes of what could be. Her career mindset though has helped her find great success. Heather really is one of the nicest and sweetest people I know. Have a fantastic birthday. Enjoy!

Fitness – Strength – Community


500 M. Row


3 Rounds

10 High Shrugs

10 High Pulls

10 Front Squats

10 Push Jerks


Mobilize Shoulders


Work to a new Clean & Jerk (Test)

*Once you have found your Clean & Jerk continue on to find your 1RM Clean.

**Rep. example: 3,3,3,2,2,1,1,1 or 10 x 1


“Grace” (Barbell Capacity – Phosphagen Test)

For Time

30 Clean & Jerks (135/95) (115/75) (95/65) (75/55)

5 Min. Break

500 M. Row For Time (Blood Lactate Threshold High Intensity Test)


Lax Ball Lats and Glutes

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