GROUP WARMUP
2 sets –
5 toe-touch to squat
5 overhead plate stretch
5 foam roll wall slides
5 T-spine openers
5 goblet squats
McGill Big 3

BACK SQUAT LADDER
3 sets:
Barbell Back Squat 
4-3-2-1 @75% 
1-4-2-3 @80% 
3-2-1 @85%
Rest :20 between clusters; rest as needed between sets

MUSCLE GROUP REINFORCEMENT: SHOULDERS/BACK/BICEPS
3 sets –
3 Barbell strict press (tempo: fast up, 2 second hold at top, 3 seconds down)

Rest 1:00

8 Alternating dual dumbbell bent row
5 Each arm, 1/2 kneeing kettlebell bottoms-up press
5 d-ball or sandbag over the shoulder 

MOBILITY
3:00 each side twisted cross

SPIKEBALL IS CANCELLED
We will be securing the gym in anticipation of the storm starting at 10 AM on Saturday. If anyone can help, it would be greatly appreciated…this of it as another workout! As of now, “Gym Night Out” is still scheduled, but make sure to stay tuned to our Facebook an Instagram accounts for updates.

If anyone needs help in preparing their homes/business, please let us know.

Food for Thought Friday – The Dirty Dozen & Clean 15

Each year, the Environmental Working Group releases a list of most and least contaminated fruits and vegetables. The “Dirty Dozen” are things you should consider buying organic, as they contained higher residues from pesticides. They are:

1. Strawberries
2. Spinach
3. Kale
4. Nectarines
5. Apples
6. Grapes
7. Peaches
8. Cherries
9. Pears
10. Tomatoes
11. Celery
12. Potatoes

The “Clean 15” contain less residues from pesticides and they are:

1. Avocados
2. Sweet corn
3. Pineapples
4. Sweet peas (frozen)
5. Onions
6. Papayas
7. Eggplants
8. Asparagus
9. Kiwis
10. Cabbage
11. Cauliflower
12. Cantaloupes
13. Broccoli
14. Mushrooms
15. Honeydew

Always thoroughly wash your produce!