Battle of the Classes Week 1 Results: 

So far the Early Birds are in the lead! They had a combined attendance rate of 69.0%. Team ParentTrap isn't far behind them with a 61.1%, then the Old Farts with 51.8% and the MisFits are bringing up the rear with 42.4%. We had 2 people that had 100% attendance this week: Randy and Jennifer! Keep it up teams! 


Row 4x500

*The first effort should be a sprint.  Stay within 10-15 seconds of that effort for the remaining sets.

Accessory work:

3 Rounds NOT for time:

12 Bent Over DB Rows

24 Band Pull Aparts

30 Second Upper Back Roll


This is horizontal pulling accessory work.  Focus on quality of movement.  Use loads on the dumbells that allow for 12 reps to be done unbroken with 1-2 reps left in the tank.