FRIDAY

New 280# PR bench press. Congrats Eddie!!

ANNOUNCEMENTS:

This Saturday is our In-house competition!! I can’t wait to see you all in action. Athletes arrive at 9 am. competition starts at 9:30. The 8 am and weightlifting class are cancelled for the day. 

If you are able to attend the Thor Fitness holiday party on Saturday, December 10th, please sign up in the sheet at the whiteboard ASAP!! I hope you can all make it! I need to give the manager a head count by tomorrow. Thank you!

Apparel order has been in since Monday. Turnaround time should be approximately 2 weeks. If you have not paid yet, please do so soon!

STRENGTH:

Deadlift 

2/2/2/2/2

CrossFit WOD:

“E Caf”

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.

*Continue this cycle for a total of 20 minutes.

*Your score is the total amount of meters rowed – goal is row at least 3000 meters (2500 for the ladies).

*Penalty is 1 abmat situp  for every 5 meters under 3000 meters.