Thursday 1/2

Deadlift @ 225/155
Ring Dip

With the New Year comes Team Dedication! Sign ups are on the whiteboard as you enter the gym.

Athletes who are interested in participating need only write their name on the whiteboard and prepare to record their attendance. Every day you come to class, simply put an X in the box under the corresponding date. If you get 3 X’s in a week, congrats; you’re still in the game. If not, you are not dedicated enough, and need to step up your game if you want to see the results you’re after in 2014.

Here’s a picture of what the board looks like. As you can see, we’ve tried to make participation and record keeping as easy as possible for you all. Just sign up! What have you got to lose?



2014-01-01 11.31.15


W- 6×6 Front Squat @ 80% of 1RM

M- Double Tabata row for lowest meters.
Go HARD each round!


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