Wednesday 11/15/17

Important dates and Information *We will be closed Thanksgiving day.
*We will have one class on Black Friday @ 9am
*Olympic Lifting Seminar Dec 1 @ 5:30Pm
*Christmas party at Portico Dec 2 @ 7pm / Ugly sweater 
*Winter clothes pre-order is out.
5 sets of 3
Starting today with a strength section where you will complete 5 sets of 3 on deadlifts, taking 1-2 sets to warmup to working weight. You have the option to stay at the same weight across or to build in weight as you go. The goal is to continue to move exceptionally well at these heavier loads.
“Dead Sprint”
Teams of 2
7 Deadlifts (225/155)
100 Meter Run
7/5 Calorie Bike
Partners complete full round, then switch.
SC: (185/135), Row
Fit: (155/105)