Saturday, December 12, 2015

Today's Workout:
A. Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 65%

Immediately followed by...
Every 3-minutes for 9-minutes (3 sets):
Set 1 – 4 reps @ 60%
Set 2 – 6 reps @ 70%
Set 3 – 6 reps @ 76% (up 2% from last week)

B. In teams of 2, complete as many rounds and reps as possible in 18-minutes, of:
60 Calories on the Rower or Assault Bike
50 Front Rack Lunges (155/105 lbs)
40 Burpee Box Jump Overs (24″/20″)
30 Kettlebell Swings (70/53 lbs)

Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.

Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.

How to enroll in classes:
You can enroll in classes in a matter of seconds. By downloading the MINDBODY app on your mobile device or...
1. Go to
2. Log in.
3. Follow the instructions on the screen.

If you have any questions, please feel free to ask Coach Elyse or email her at Thanks!

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