Families come in all shapes and forms.  I love that the configurations are many.  Whether composed of blood ties, friends, pets, all living under one roof or in separate dwellings, we’ve been given a holiday to celebrate our own unique group.   Some have been lucky enough to be able to spend a lot of time together this year.  Others have had to adjust to seeing less of their friends and family members due to social distancing.  Different types of connections have been forged and both good times and hard times have been had.  May our focus this Family Day be to reflect on the good moments over the years!

Love your family. Spend time, be kind & serve one another. Make no room for regrets. Tomorrow is not promised & today is short –Unknown

KMT and daughter Swan post Valentine’s Day partner wod! Way to see it through!

4pm 2.15.21

Broomstick Warm-Up

5 mins on repeat:

6 shoulder pass throughs

6 strict press and reach

6 kneeling rotations

6 good mornings

6 over and back stick hops


Every minute x 12  3 Shoulder Press

Flow: Every minute complete 3 Shoulder Press, rest remainder of minute. Use barbell. Add weight in early rounds, aim to hold steady by round 5.  Home gym option if only light weight available = :30 on :30 off x 12 minutes


6 Rounds:

4 pull-ups

6 Deadlifts

8 Burpees

Flow:  Looking for 6 unbroken deadlifts per round, choose weight accordingly – barbell, DB or KB. Home Gym = 10 rows for pull-ups – banded or odd object or plank updowns.  Deadlift = increase reps to 12 if only light weight on hand or sub in swings.

Cool Down:

ABS to go*:

2 Rounds:

:30 on / :30 off

  • Slow Mountain Climbers
  • Hollow Hold
  • Plank Hold
  • Superman’s
  • Bent Knee Windshield Wipers

*10 mins.  Do at home if we get time crunched in gym but we may not!

Check out Amna’s self care toes and feet.   She did the Henna herself and it looks amazing!