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Welcome back Redline!! It been a long couple weeks as we all felt the effects of Hurricane Irma. I know most of us have had at least some contact with each other along the way and I know so many of you have helped out with recovery efforts in many ways. In times like these, I am most proud of our community.

Redline took a few bumps through the storm too. The building lost most of the roofing material that sits on top of the structure leaving us open to water. We had a quite a bit of standing water at one point we but walked away with only a rower or two damaged.

So with that, let’s get back to work…I know many have been in for open gym but I’ll assume that the majority have not been able to train. We will take this week to reestablish some movement patterns, confirm some positions and get our bodies ready to go forward full steam.


A: Back Squat @21X1; 4-6 reps; rest 2 min x 3 sets.


EMOM for 8 minutes:
odd- max push ups in 20 seconds
even-max sit ups in 20 seconds


AMRAP in 6 min:
10 KBS
5 Burpees
1 TGU per arm



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