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In addition to the 5pm class on Friday’s, we will be implementing a 6pm class on November 7th, 21st and December 5th and 12th. Please sign up using WodHopper.


A) Back Squat

10 sets x 3 reps (Across)

*Goal here is quality reps with moderate volume.

**Sets Across means that you find a Heavy 3 reps (about 80-85% of 1rm) and do 10 sets of 3 reps using the same weight.

For example, if your 1 rep max is 405 and you choose 80% you would perform 325 for 10 sets of 3.

B) Rowing Intervals with a partner

7 sets each:

Row 20 Calories as fast as you can

Rest 2 min after each set.

As P1 is resting, P2 can perform his or her effort. 


Record Reps then Total for Sit-ups and Power Cleans.

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