H2BroFitness

Not as fit or fast as I once was yet I'll never forget the fallen. Though I do forget to read instructions and did all movements at 135 #. 42:35 was time.

Stop in to get your seasonal flavors of RAZE Cakes for those quick, protein rich snacks on the go. Pumpkin Pie, Hot Cocoa, and Gingerbread Cookie!

Yes, we are prepping this week! 🍱 - https://mailchi.mp/0387527afb63/yes-we-are-prepping-this-week Be sure to look at our operating hours this week....our team is spending time with their families too!

Check out Lifting for Love - A Community Fitness Event We will be there!

H2Bro Fitness on Instagram: "Strong Man Carry Event Training for the 2nd Annual Lifting for Love Competition at Crossfit Augusta. Definitely check it out. See you all 12/10/22. @lifting4love @fitaugusta @2bags1camera @bgozur @jlinton820... H2Bro Fitness shared a post on Instagram: "Strong Man Carry Event Training for the 2nd Annual Lifting for Love Competition at Crossfit Augusta. Definitely check it out. See you all 12/10/22. ...

It's Monslay! Shake the spooky vibes with meal prep and wods.

10mEMOM
Min 1 15/12 cal assault bike
Min2 15 KBS 53 #/35 #

Strength Sn**ch Ladder (Pwr or Sqt)
65, 85, 95, 105, 115, 135, 145, 155, 175, 195 and back down. Pick weights you can hit with the heaviest being 95% of 1rm.

Have a great day, Happy Halloween and remember to

Getting our boy Steven Walker] stocked up as he trains for a podium finish at the games in December.

cans, Raze 2 Go, Raze Cakes and Raze Hydration as well as Recov-7, Turkesterone, Hyper Sleep, and Broken Arrow Pre-workout. Envie Daily Multi and an assortment of

Go follow Steven Walker] and cheer him on to the podium.

Just Move Monday!

3rds for time
Ski erg 20cal m/15 cal f
15 KBS 53 # m/ 35 # f
30 ab mat sit up

Rest 4 mins

1 rd for time
50 ab mat sit up
20 kbs 53 # m/ 35 # f
Ski erg 30 cal m/ 25 cal f

Friyay!! Let's get it!

12, 9, 6, 6, 9, 12
Bench Press 95 #
Abmsu/GHD
Burpee
Air squats
Ski erg cal (or bike/row)

Keep moving, pace first half and push Second half.

On 100°+ days we are happy to have Hydration pre/during workout, Recov-7 post wod and Lean Whey for post wod protein.

BOMBSHELL!!!

The conversation between Johnny Depp and Amber Heard had at the end of the trial has been leaked! The transcript reads:

Heard: Johnny... Hey! Can you turn around and look at me?

Depp: (bows his head)

Heard: Let's talk Johnny... Talk to me.

Depp: (Turns to his lawyer, and his lawyer shakes her head)

Heard: I have something to talk to you about.

Depp (with his head still down): I have nothing to talk to you about.

Heard: Please, look at me!

Depp: Good bye Amber.

Heard: Tell me something Johnny, do you still love me?

Depp: (Keeps quiet)

Heard: Do you still love me Johnny?

Depp (lifts his head, looks her straight in the eyes and says): Amber, this might be the last time we ever speak, so please listen to me very carefully…if you want to elevate your fitness you need proper nutritional supplements, clean energy and superior hydration. You need to reach out to H2BROFITNESS, providers of Raze Energy, Repp Sports Supplements, NutraKey Supplements and MuscleSport Supplements at [email protected]

Fun Friday...keeping it light ahead of Murph. Deadlift EMOM, stretching and some assault bike and Ski Erg cardio.

93° in the box today. Recov-7 Sour Apple Kiwi kept us hydrated and swag flags provided proper motivation.

-7

Just Move Monday
3 Rds For Time
Row cals 12 male/10 female
Sit ups 12
DB Bench Press 12 50 # male/25 # female
Finish 3 rds rest 1 min

3 Rds For Time
Row cals 14/12
Sit ups 14
DB Bench Press 14 35 /20
Finish 3 rds rest 1 min

3 Rds For Time
Row cals 16/14
Sit ups 16
DB Bench Press 16 20 /15

Make sure to warm up, cool down after and hydrate. Repp Sports Recov-7 is great before, during and after a workout.

Active Recovery Thursday
Active Warmup
2 mins bike or light jog
10 toe touch
10 inch worms
10 lunge in place
10 Hollow Rocks

15 min RomWod or stretching session (Youtube)

500m Row X8
Rd 1 2:15 pace focus on form and holding time, finish and rest to 3 min

RD 2 2:10 pace, finish and rest to 6min

RD 3 2:05 pace, finish and rest to 9 min

RD 4 2:00 pace, finish and rest to 12 min

RD 5 1:55 pace, finish and rest to 15 min

RD 6 1:50 pace, finish and rest to 18 min

RD 7 1:45 pace, finish and rest to 21 min

RD 8 sprint at 1:45 or faster pace and finish.

Just Move Monday and get a PUMP!

20M EMOM
Min 1 10 Bench Press @135 # male/85 # female
Min 2 Ski Erg 10 cal male/8 cal female

Scale weight and/or reps accordingly. Should be able to complete all reps and rounds no failure. Meant to move and work upper body.

helped with Raze Energy, provided hydration amd recovery with Tropical Rainbow Recov-7, motivation by