GROUP WARM-UP
2 sets:
:30 row
20 double unders
8 dumbbell deadlifts->8 dumbbell snatches
10 beat swings-> 10 pull ups
10 air squats->10 thrusters

METCON
For time:
100 double unders
80/65 calorie row
60 dumbbell snatches
40 pull-ups
20 thrusters Rx+ 155/105; Rx 135/95; M55+ 115/75
*20 minute time cap

ALTERNATE METCON
80 single unders
60 calorie row
40 dumbbell snatches
20 ring rows
10 sandbag squats

MIDLINE
10 sets:
:15 hollow hold
:10 rest

MOBILITY
1:00 each side twisted cross
1:00 each side couch stretch
1:00 each side pigeon stretch

Goodbye Frank!
We are sad to say goodbye to Frank Delacruz, but are happy about his great new job in Clearwater. If you’d like to wish him farewell and congratulations, we plan on being at Grind & Grape starting around 8:30 or so tonight (November 4).

Next Dance Class 

Since everyone loved the dance class we coordinated, we are doing it again! Mark your calendars for Friday, November 17. Details here: https://verostrength.com/dance-class-november-17/ ‎