Holiday Party:

Save the date! Saturday, December 10th @ 7PM we will be holding our annual Holiday Party at Atlantic Bar & Grill! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. Check out our Facebook Event Page for more details.


A. Front Squats: 5RM, then -10% for 3×5
B. Good Mornings: 3×8 (start at 35% 1RM Back Squat)

Conditioning (Competition):


  • Bench Press (BW/70% BW)
  • Strict Pull Ups
After Class:

Row 3x1000m Row (shoot for negative splits)

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