51 Christmas Party// Sat. Dec. 2nd from 6:00-8:00pm
// Potluck Style // Click here to sign up!
Coat Drive// We are collecting coats from Mon. Nov. 27 through Mon. Dec. 11// New or gently used coats for local kids in need// All sizes are welcome// Please drop off coats at the gym! Thank you for your help!
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00-11:00am
Barbell Club
Every 2 min for 10 min
3 Deadlifts @ 80% 1RM
Workout of the Day
Every 2 1/2 min for 12 1/2 min
5 Rds
8 Shuttle Runs (1 rep = 25ft down, 25ft back)
12 Front Squat @ 135/ 95 (115/ 80)
*Goal is sub 1:30 per rd
*Time cap: 2 min
*Stimulus is moderate intensity across the metcon.
*Shuttle Runs: The pacing on these runs needs to be aggressive (80%+)
*Front Squats: Weight selected should be moderately-light (50%) and allow for unbroken sets.
Cool Down / Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
“Your success is as good as your mindset.”
-Unknown
