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Kevin Witchey


March 25, 2024

Week of March 25th

Welcome to our first Bring a Friend Week of 2024!

What is Bring a Friend Week?

We know that working out is more fun with friends and family. We also know that what makes Topside so special is the incredible people inside of our community. Bring a Friend Week is your chance to bring friends and family in for a FREE week of classes to experience not only the workout but the fun that we have in getting fit.

MONDAY - 240325

"The One Where Everybody Finds Out"

Complete 9 rounds for time:
12 Alternating DB snatch (50/35#)
12 sit ups


TUESDAY - 240326

"Central Perk"

21 minute EMOM
Minute 1: 30 seconds of goblet squats (53/35#)
Minute 2: 30 seconds of box jump overs (24/20")
Minute 3: 30 seconds of biking/rowing

Score = box jump over reps in round 6


WEDNESDAY - 240327

"Smelly Cat"

Against a 12 minute clock:
800m run
Then in the remaining time:
10 pull-ups
5 push jerks (165/115#)


THURSDAY - 240328

"We Were on a Break!"



FRIDAY - 240329

"How You Doin'?"

Complete for time:
Knees to elbow
Burpees over DB


SATURDAY - 240330


With a partner, 18 minute AMRAP:
20 thrusters (135/95#)
400m run

Run together. Split thrusters as needed.


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