You still have until 6pm to perform and submit your scores for the liftoff lifts and the workout. Congrats to all the athletes that came this weekend, awesome performance from everybody and there was lots of PRs. For those that still wish to do it, we can accommodate throughout the day. Show up to any of the classes before 6pm. Preferably in open gym between 1030am and 1200pm. #noexcuses
Christmas party is Saturday December 9th at Andi and Darren’s house. All the details at the box. We’ll be bringing this up in classes all week.
Next competition is the Western Classic Feb 10th and 11th. Let’s field a few teams for this. There’s scaled, Rx and masters, same sex partner fun competition. We’ll have a registration list by the whiteboard tomorrow. If you’re looking for a teammate, put your name down with the division you’re looking at signing into and you’ll find a partner for sure. 4 teams confirmed so far, let’s do this. Remember that competition is fun, it’s a great way to push yourself and see what you’re capable of. There’s no other way than stepping outside your comfort zone when competing.
Strength
Squat cycle W3D1
5 sets
4 front squats
8 back squats
@approx 67% of 1RM front squat
Note: Brutal
METCON
5 rounds for time:
5 deadlifts 275/185
10 Burpees
