Shannon will be hosting a Goal Setting seminar on Wednesday night at 8pm and on Thursday night at 7pm. We highly encourage all members to join us for this, it should last about 30min. More info to follow tomorrow.

It will give you a better understanding of the (I Will..BY…) boards we put up on top of the white boards.

NOW, Let’s put last weeks totals to use!

Please remember your total numbers and have them stored somewhere easy to access! The Coach’s put in a lot of hard work on the programming and knowing your numbers ahead of time will make classes run a lot more smoothly.

Today’s Workout:

Strength: Dead Lift: 5-5-5+ 60%-70%-80% 1RM (of your 1 rep max) So, you will do a few warm up sets, then hit 5 reps at 60%, then 5 more at 70%, then you will at least 5+ reps till failure at 80% of your 1 rep max Dead Lift from last week.   WOD: 22-16-10 reps of Dead lift (40% 1RM) Ring Dips Post: 20 Russian KB Swings (2.5/2)]]>