Tuesday, November 21st 2017

1) Holiday Party is Friday, December 8th @ Spycoast in Port Jeff. $40 Per Person. Open bar & food.
2) Family & Friend's day is every Sunday going forward. However, It's Family & Friend's day everyday until the end of the year!
3) Pre-Orders for clothing will be posted soon

500m Row
12 Single Arm DB Strict Press (6 Each Arm)
10 Hip Raises
10 Supermans

Strength: Bench Press 4 x 6-8 @ 60-65%

Workout of The day:
Every 3 Minutes on the minute for 15 Minutes (5 Sets Total)
10 Clean & Jerk (115/75)
5 Front Squats

Coaches Note: Scale Appropriately. The weight might look light but think about “Grace” (30 C&J)… This is 50 Reps. Be wise and fast with the weight you choose.