9.9.26 Workout of the Day

Happy Birthday Eric C, Heather D. & Cailie.

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. Deadline is tonight at 8 PM!

Fall League Signup
Fall League sign up is almost full. Please write your name & shirt size on whiteboard if you would like to participate or sub. This year, subs will only be allowed to sub in one week in effort to keep all teams fair.

Barbell
Strength
Power Clean
On the every 1:30 × 5, complete 2 PC

Conditioning
3 sets
1000/800 m row
-Rest 1 min-
250/200 m row
-Rest 2 min-

Interval
Conditioning
4 Rounds for max reps
1 minute Calorie Bike
1 minute rest
1 minute Box Jumps (24/20)
1 minute rest
1 minute KB SDHP (70/53)
1 minute rest
burpees to pull-ups rack
1 minute rest
200 m run
1 minute rest

-Quality movement and full range of motion reps are more important than volume.-