BIG DAY TODAY

Adult Weightlifting starts this Saturday at 9am!
Bro Sesh Saturday Night is this Saturday at 5pm. Feel free to bring food. It will be a great time.
Brooke Tate is a Doctor of Physical Therapy, USAW L2 coach, and Certified Strength & Conditioning Specialist. She will be available 7:30-9:30am to answer any questions you may have and provide FREE advice

Endurance 8am
Teams of 3
Run 1 mile together
Then
4 rounds each of 250m row (alt through until each person has rowed 250m four times)
Then
4 rounds each of 25 doubles or singles
Then
Run 1 mile together

9am – CrossFit
Warm Up
2 Steady Rounds
20 S-Arm Russian KB Swing 53/35lbs
10 deadlifts, empty bar
:30 Dead Hang from Pull Up Bar
500m row or ski (whatever you are using for your workout

Build up to your deadlift workout weight
Then wod is

AMRAP 4 Minutes
250 row or ski
5 Deadlifts 315/225lbs
Rest 2:00
AMRAP 4 Minutes
250m row or ski
7 Deadlifts 275/185lbs
Rest 2:00
AMRAP 4 Minutes
250m row or ski
9 Deadlifts 225/155lbs
Rest 2:00
AMRAP 4 Minutes
250m row or ski
11 Deadlifts 185/125lbs

9AM ADULT WEIGHTLIFTING CLASS STARTS