VFW WEDDING PARTY

All Be Strong Members are invited to celebrate the wedding of Coach Drew and Emily Whitted!

Drew and Emily will be married at an intimate ceremony and reception earlier in the month and want to extend a warm invite to all Be Strong members to join them for a special Reception Party on September 21st. 

When: Saturday, September 21st | 6:00-10:00pm

Where: Bloomington VFW

Who: All Be Strong Members and spouses (adults only) 

What: Dinner will be served followed by dancing and fun

 

*Please use the RSVP form so that we can include you in the head count. 

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”SPIN MOVE”

July 8

Bench Press for load:
1 set, 20 reps

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5 Rounds For Time:

50 Double Unders

25-20-15-10-5 Dumbbell Snatch (50/35)

15/12 Calorie Row

Time Cap: 18 Minutes

”THE 99”

July 9

For Time:

99 Calorie Bike

99 Wallballs (20/14)

99 Burpees

* Partition however you’d like

Time Cap: 25 Minutes

“INTENTIONAL WALK”

July 10

Sumo Deadlift for load:
1 set, 20 reps

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5 Rounds:

100 Meter Run

10 Deadlifts (225/155)

Directly Into...

5 Rounds:

100 Meter Run

10 Toes to Bar

“LET LOOSE”

July 11

5 Rounds:

30 Kettlebell Swings (53/35)

30 Hand Release Push-ups

30/24 Calorie Bike

Rest 2 Minutes Between Rounds

Time Cap: 35 Minutes

“MINI-ME”

July 12

Front Squat for load:
1 set, 20 reps

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For Time:

1,000/900 Meter Row

50 Thrusters

30 Chest to Bar Pull-ups

500/450 Meter Row

25 Thrusters

15 Pull-ups

Barbell: (45/35)

“BATTLE AT THE BALLPARK WOD 1”

July 13

(7am) Partner Saturday

Teams of 2:

Rounds for Time

400m Run (1200/1000 Bike)

25 Single Dumbbell Devils Press (50/35) (35/25)
35-30-25-20 Box Jump overs

*Run together

*Split reps as needed

Time Cap: 40 Minutes

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(10am) Battle at the Ballpark WOD 1:
AMRAP 9
10 Barbell Clean & Press (115 | 85) (95|65)
10 Goblet Squats (50|35) (35/20)
10 DB Block Step-Overs (50 |35) (35|20)
200M Run

Partners can divide work as they choose

“HOT AND READY”

July 14

AMRAP 40
15/12 Calorie Bike Erg
15/12 Calorie Row
150’ DB Farmers Carry (50/35)
15 Burpees

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SUNDAY RUNDAY

Run 6-7 miles