07 August 2019


Evolution A:

On a 5:00 Clock,
Concept2 Row, 400 Meters
Run 400 Meters
Kettlebell Swing, As Many Repetitions As Possible (53lb. / 35lb. Score)

Rest as needed then,

Evolution B:

“The Burley Seven”
As Many Rounds As Possible in 5:00 of,
7 Dumbbell or Kettlebell Thrusters (35lb. / 25lb.)
7 Burpees
7 Toes to Bar

Rest as needed then,

Evolution C:

5:00 clock to find your 1RM Ground to Overhead (Must include a full squat)

Note: Treat each Evolution as an all-out maximum effort event. Your total score at the end is the total number of repetitions (21 repetitions each round of “The Burley One”) added to your Barbell weight. Bring your A-Game today!

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Faith Works Ministry meets tonight at 6PM


We hope you can join us tonight for Faith Works Ministry from 6:00PM to 7:00PM. Coach has a great encouraging and uplifting message on the how to “lead yourself first.” Free coffee with our friends at Coffeetopia from 5:30PM to 6PM.


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