Join us Sunday morning at 11:15 for a couple simple but, effective workouts!


Warm Up Mountain 10:

1 focused banded pull-over to pull apart, 1 cross touch squat, 1 push-up

Add one rep to each movement until 10 minutes is up.


5 Rounds:
400 m run
30 Kettlebell Swings
30 Step-Back Lunges

AB Circuit*

5 – 2 minute rounds of:

20 DB Russian Twists
20 DB Leg Lifts
20 Bike Crunches
10 V-Ups

WOD Notes:

Subs in gym and home include: ground to overhead for kettlebell swing, 200m single arm kb suitcase carry for run, reduced reps on lunges, supported lunges or add light weight or glute bridges, 500 m bike/row for run or 2 mins of mountain climbers/burpees/get-ups/marching/running/cross-crawls around home.

*Will allot 30 minutes to 5 rounder so can time/set-up AB Circuit for you.  Worth doing! Aim is to complete with 15-20 seconds of rest between rounds.

Playlist: Hello Sunday Morning

Cool News:  Learned at Athletics last Friday that in December 2020 QuickSilver completed the Character Mile Challenge which was to run a mile every day. She reported her running feels much better as a result of this regular practice. So much so that she has kept it up.  A mile a day keeps the pains away! It is always interesting and inspiring to see what comes from a completed challenge.

Apologies for the blurriness, but she moves fast … this QuickSilver!