8.28.26 Workout of the Day

The 530 AM Interval crew

End of Summer Social
This Saturday from 10 AM - 1 PM at Nectar. All families & kids are welcome. Only those that RSVP on gym whiteboard will receive free mimosa tickets.

CF-843 Inagural Football Pool
Our pool is posted at the gym & on our Members Only Facebook page. If you need the link please text Peter or Martin. More entries the better!

September Event Calendar
Any events, runs or birthdays, please post on our Members Only Facebook page.

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Barbell
Strength
Front Squat
Build to a heavy single

Conditioning
For Time
2-2-2-3 AMRAP Intervals
260/220 m ski or row
20-40-60-80-100
DUBS
into
Max OHS (95/65)
-rest 1 minute-

Interval
Conditioning
Option 1: Team of 2, 10 RFT
20 KB SDHP (53/35)
20 Russian KBS
200 m run

-Run together, partition reps evenly.-

Option 2: Individual, 10 RFT
10 KB SDHP (53/35)
10 Russian KBS
200 m run
-rest 1 minute-

Midline
3 sets
10 GHD hip extensions
20 alternating toe touches
:30 Second bar hang

Cooldown
1 mile walk with a buddy