Did anyone else feel like today was another Monday? Well thank you to those who came to row today. You will not regret it. Tomorrow we are going to try a little different type of deadlifts. Come in with an open mind, and a full belly and get ready to lift some heavy stuff.  

Coach Louis  

Strength: deadlift lift offs

5x5 moderate to heavy


Conditioning: Hang clean Helen

3 rounds

400m run

21 hang cleans 115/75

12 pull ups


Lean and Mean

20 min am rap

10 ring rows

15 kb swings

20 in place lunges

Louis Papas