Monday, July 11

Remember that we have the new weightlifting cycle starting this week and it's on a new schedule.Thursday at 6 pm Saturday at 8:30 am

Also, don't forget to sign up for Whitecaps tickets by the end of the week. They're just $5!

Workout for Monday, July 11 Hip and Shoulder Mobility

"Fran" 21-15-9 Thrusters Pull Ups 10 min Time Cap

Immediately After Time Cap Expires:

Aerobic Capacity Training 20 min of Rowing/Riding *Keep Heart Rate @ 145 to 155 BPM **Check HR Every 4 min, looking for 24to 26 beats in 10 sec**