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There will be no open gym this Saturday at 10 am.  It will resume next week. The weightlifting class has moved to Wednesday night at 6:15 pm.

A. STRENGTH: (from Invictus)

4 sets

back squat 2 – 4 reps

Rest 90 seconds

single arm dumbbell row 8 – 10 reps each arm (choose a challenging weight)

Rest 90 seconds

Back squat sets are at 65%, 75%, 85%, 90%

B. Metcon

1000 meter row

5 rds:

10 front squats 135#/85#

15 pull ups

*** Level 1 will be scaled by your coach