ANNOUNCEMENTS:
CrossFiiT Fest Event Sponsored by Prestige Labs Supplements | Saturday 11/16
We’re partnering with FlexFiiT and Prestige Labs to give gratitude to fitness! Come ready to workout, try some new supplements, and enjoy the morning with fitness and friends. Free for all members and more details to follow!
Friendsgiving Potluck Brunch | Sunday 11/17
Celebrate with us! Bring your favorite brunch dish to share. All classes will be moved up one hour. Come earlier and join our FREE nutritional seminar at 11:30 AM, sponsored by Eat Better Meals, to get that nutrition edge! Visit this LINK for more info on both events and to sign up!
November Schedule Updates
Mon 11/11, Veterans Day: (Chad – 90 minute classes)
5:30am, 7:30am, 12:00pm, 4:30pm, 6:30pm
Thanksgiving Week:
Wed 11/27: 5:30am, 6:30am, 11am, 12pm, 4:30pm, 5:30pm
Thurs 11/28: 9:00am & 10:00am Community
Fri 11/29: 10:00am & 11:00am Community
Sat 11/30: Regular Schedule
STRENGTH:
Back Squat Cluster Sets
4 SETS of:
2.2.2 @ 95% (Of 3RM)
*Rest :30 between Clusters
*Rest 3-4 Minutes between SETS
—–NOTE—–
– This format designates 2 reps + :30 Rest + 2 reps + :30 rest + 2 reps
-This is the last week of this. Test in two weeks. Next week we will be doing “Chad”
CONDITIONING:
10 x
100m Run
15 Wallballs or 15 Air Squats
——NOTES——
-Not for time. Focus on moving well.
-Start as you finish squats.
