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STRENGTH
Pause Back Squat, 3 x 3
*Full pause in the bottom of each rep. Work moderate to heavy, but focus on maintaining solid reps each set.
WOD
Level 1
3 Sets:
- 2 Minutes On: 15 V-Ups, then Row for Calories in Remaining Time
- 2 Minutes Rest
Level 2
5 Sets:
- 2 Minutes On: 15 Toes to Bar, then Row for Calories in Remaining Time
- 2 Minutes Rest
You should be working at a hard, sustained pace each time on the rower (i.e. not a full sprint effort). Aim for consistency each round. Consider scaling toes to bar to 10-15 reps each round. Record total # cals.
ANNOUNCEMENTS
See our Facebook Events page for up-to-date info on what’s going on!
- October 22 at 9am: UPLIFT final class celebration and brunch
- October 23 at 12:30pm: Yoga for recovery at the gym
- October 29: Halloween Bar Crawl
116rx
245#
129 rx
Bs:105,125,135#
Wod: 125 (v-ups)
162 rx
225
141
Snatch work (power snatches up to 195)
171 cals rx
103