A Friendly Request

Except in the case of long runs, please refrain from wearing headphones to class. You can’t hear our coaching cues with them in (we give cues on the row and ski erg, too, and you could be missing out).

If you’d like to request specific music in

your class, please do so. We are happy to dial up a new Pandora station!

HAPPY BIRTHDAY TO TRENT! 

Workout of the Day
:10
Every 2 minutes for 10 minutes/5 sets:
5 Deadlifts @ 60-70%

:20
3 sets of:
8 pull ups with 5 second hold @ top
8 each arm dumbbell row

:30
3 sets of:
12 steps KB front rack walking lunge
50 m suitcase carry (focus on keeping shoulders level)

:40
Midline:
3 sets of:
15 Abmat sit-ups
8 each way stir the pots
:30 Hollow body

Post your scores to the Whiteboard.