Wednesday November 1st

Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym 


November is here, that means its time for the 2nd Annual Bill Sheehan Turkey Sandwich 5k. What is this??? On Thanksgiving morning we will meet at the Suncoast trail at 8am and run a 5k.

Warm Up- Turkey sandwich practice- Run 1 mile

Overhead Squats- Sets of 3. If you don’t have your overhead squat dont worry, you can front squat or back squat Don’t put yourself or anyone else in danger, if you don’t have it yet, you don’t have it. No big deal
*Tip of the day- If you are not comfortable putting a bar on your back after your last rep DON’T DO IT- Drop the bar in front of you and clean it back up to the rack
***DO NOT try to set the bar back in the rack, in front of your body, with a wide grip.


15 minutes Amrap
10 Pull ups
20 dumbbell snatches (10 each arm)