FRIDAY

ANNOUNCEMENTS:

Barbells For Boobs fundraiser will be held on Saturday, November 18th at 9 am.

Thor Fitness Holiday party will be on Saturday, December 16th at Napper Tandy’s in Smithtown from 7 – 10. Cost is $35 open bar which also includes appetizers. If you don’t want to do open bar, you can pay per drink. We had a blast last year. Don’t forget to sign up on the sheet at the white board.

A STRENGTH

Back squats

5 x 3

B METCON

30/20 assault

8 G2O 135/95

20/15 cal assault

6 G2O 155/115

15/10 cal

4 G2O 185/135

10/5 cal

2 G2O 205/145

*** Level 1’s will be scaled by your coach