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Weightlifting Competition Reminder

(No, you don’t have to dress like this guy, but it would be cool if you did….)

This Saturday, Novemember 29th from 11-3: 80s bodybuilder themed Olympic weightlifting competition at the gym. $5 entry fee, come ready for fun and lifting! We are still looking for lifters and volunteers, so show up either way. Sign-up sheet will be at the front desk, if you know you’re going to be there please pre-register so we can have an idea of how many competitors we will have!

Workout of the Day


Run 400m



Front squat 5×5 E3M


15min AMRAP:
-15 Wall ball
-15 Kettlebell swing (Russian)
-15 Ring row

RX: 35#/55#, 14#/20#
Zone 3: 30#/45#, angled RR
Zone 2: 25#/35#,10#/14#, scale reps
Zone 1: scale as needed


Front rack work

Roll t-spine on foam roll/lacrosse ball

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