Monday 02Dec13

News and Notes:

1. Our 7pm classes begin tonight.  They will run Monday through Thursday.  The website will reflect these changes very soon.

2. The Christmas Party is THIS Saturday evening.  If you still have not paid, please do so today. If you still would like to sign up, do it Monday.

3.  Bathrooms and shower rooms are both ready to roll.  Flooring and trim both need to be put down, but everything is working.  We’ve really appreciated your patience while this project was in the works.

4. The squat cycle is over!  Many of you saw some very solid increases the last 11-12 weeks.  Use this to propel you into the winter.  We will transition a bit and then get into our next phase of training that will take us through February.




A. Floor Press 4×8-10, rest 90

B. Bent Rows 3×8-10, rest 60


C. 4 Rounds:

20 Ball Slams (40/30)

15 Burpees

10 Pull Ups


D. Weighted Sit Ups 3×20-25




A. Strict Press 6×2, rest 75 secs

B. Pendlay Rows 3×8-10, rest 60


C. 5 Rounds:

Row 250m

10 Burpees over the erg


D. Strict Knee to Elbow (no triceps) 3×5-15



75 Acco Drive Suite 6-7
York, PA 17402

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