Friday, June 3, 2015


Great work today in the gym. Massive crew in crushing the squat cleans and situps. Hope you are here for a big day on Friday. 

As you know we have been chatting a bit about some changes in the schedule of the summer. You will see the news schedule updated in the gym. It includes a comp class during the week for the summer and earlier classes on Sunday for both the comp and regular class. If you have any questions come see Mike or myself. 


Deadlifts x 7reps x 3sets

As you have seen we are keeping the strength portion shorter as we work on our core strength. Don't go crazy heavy on these deadlifts.


Conga Line Style

5 rounds

  • 200m row
  • 200m run
  • 10 Pullups or Ring Rows
  • 10 Burpees

The way it works in either teams of 2 or 3 or 4 one person will start on the rower and start there 5 rounds. Partner 2 can not start on the rower until partner 1 has finished. As soon as partner 1 finishes their row they start out on their run. Partner 2 will be rowing and they can not start on their run until they finish their row and partner 1 finishes their run. This way you need to send your fastest athlete out first so that the conga line is not held up. The ring rows should be deep to gain the full affect of the workout.