A very happy birthday to Super Mom to be Kelli Millwood. She has been with us for well over 2 years now and continues to PR even in the final stages of her pregnancy. Kelli is a sweet, caring person who is always around to lend a hand. I mean she does all the scoring for the the Shakedown Team Series. So if you ever have a scoring issue hit her up!! Hahahaha… I am just kidding. Enjoy your birthday Kelli and the best gift you will ever receive in the coming days! We love you! 

Fitness – Strength – Community


3 Rounds

30 Double Unders

10 Pass Through’s

10 OHS

10 Good Mornings


Hip & Shoulder Mobility


Plank Complex

3 x 1 Min. Hold

:20 Forward

:10 Right Arm Forward

:10 Left Arm Forward

:10 Right Leg Up

:10 Left Leg Up

*Rest 1 Min. between sets.


Back Squat

5 @ 70%

3 @ 80%

2 @ 90%

*2 Rounds 5-3-2, then 5-3-2



For Time

50 KBS (70/53) (53/44) (44/35) (35/26)

40 C2B Pull Ups 

30 Goblet Squats 

20 T2B 

10 Bar Muscle Ups

*Sub. Burpee C2B Pull Up for B.M.U accordingly.


Roll & Stretch

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