GROUP WARMUP
3 sets –
:30 bike
:30 row
100 meter run
10 steps, lunge to twist

DRY-TRI AEROBIC TRAINING
For time:
1000 meter row
5000 meter bike-erg
1500 meter run
*heats of 7 every 10 minutes

ALTERNATE AEROBIC TRAINING
For time:
800 meter row
4000 meter bike-erg
1000 meter run/row

MIDLINE
3 sets –
5 abwheel rollouts
:30 hollow hold+5 hollow rocks

MOBILITY
2 sets –
:30 each side soleus and gastroc stretch
1:00 each side pigeon stretch

HAPPY BIRTHDAY PEDRO!

Hoody Order

It’s time for our annual hoody order. We are offering a medium-weight hoody in four color schemes, see below. Price is $35 and sizes are unisex. I

have an order form at the gym, just sign up for the size, color and quantities you’d like and I will place the order. Deadline is November

1. 

To recap:
$35 each
Unisex sizes (women order a size down of your normal women’s size) XS, S, M, L, XL, 2XL, 3XL
Pre-orders only by November 1.
Colors: Midnight (navy), black, tahiti (aqua), mint
Fabric: Sueded Jersey – 60% Combed Ring-Spun Cotton 40% Poly