Hey Friends!

Great weekend with beauty weather AGAIN.  Hope your leaves were easy to rake, and your nog was cold.  Thanks to everyone that came out to Eric and Kristen’s Stag!  It was a good time and awesome to see everyone in a non-gym environment 🙂

Get signed up for the rowing clinic – Ever notice how rowing WODs wreck you, and the rower takes so much out of you?  That’s because you’re inefficient on the rower – The clinic will help you be more efficient and get more metres per pull.  Rowing, just like doing a snatch is a skill.  Choose to learn from a national and olympic level rower.  Choose to be a better rower.

[av_video src=’https://www.youtube.com/watch?v=1Q8fG0TtVAY’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2fvih2′]

Strength:

Every Minute for 10 Minutes:
ODD – 8 Presses @55%
EVEN – ~30 seconds pistol practice/flexibility work

Metcon – Mary-ish:

15 Minute AMRAP:
5 Handstand Push ups
10 Pistols
15 Toes to bar