December 5, 2014 admin


1. 12 Sets:

:15 Row @ easy effort
:60 Row @ hard effort
:15 Row @ easy effort
2:00 Rest – should be active

Notes:  Keep hard effort sustainable for all 12 sets.

Competitor’s Program

1. AMRAP 15mins:

10 Deadlifts 135/95
10 Burpees
10 Wall Balls 20/14 – 10/9′

2a. 3×3-4 Single Arm DB Press – seated, rest :60
2b. 3×4-6 Ring Rows @ 21X2, rest :60

Notes:  For Presses, hold 2 DB’s the entire time, the arm that is not “working” should be holding a DB in the front rack position.  Do all reps on one arm, then all on the other.


This Sunday, December 7th we are hosting a FREE Yoga session at 10:30am…anyone is welcome, please bring your own Yoga mat.

Saturday, December 13th is our annual Christmas Party at Bailey’s in Troy. Come one, come all!!  Starts at 8:30pm.

Please bring in new, unwrapped toys for our annual Toy Drive to benefit The Rainbow Connection of Rochester.  Deadline is December 17th.

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