10.23.25 Workout of the Day

The Dragons

Fall League Week 4 & After Party Info.
First heat this week is 4:45 PM. All teams needing subs & specific times must text Amber or Martin before Wednesday. At 7:30 PM, our after party will be held at Nectar. We have the entire outside reserved. All members are welcome & will receive a wristband upon arrival for discounted food & drinks.

Hybrid Classic Information
Grab a team & signup. We have 50 teams signed up. Price increases at 100 teams. Complete info on our IG @thehybridclassic & FB The Hybrid Classic. We have an athlete list in the lobby for those needing a partner. Thank you all for supporting this!

Hilton Head 1/2 & 1/4 Marathon
We have over 25 athletes running next Sunday November 1st. For race discount code, see Martin or Amber. Brunch & cocktails to follow, TBA. More the better!

Gym Parking
If our lot is full please park in the lot across the street. The adjacent parking lot to the left the gym needs their lot for school bus morning drop off & evening kid pickup. Thank you.

Barbell & Interval
Conditioning
Option 1: Team of 2, 3 RFT
800 m run or 1000/800 m row
60 DB Push Jerks (50/35)
400 m Farmers Carry (50/35’s)

-Run/Row together, partion reps evenly.-

Option 2: Individual, 3 RFT
800 m run or 1000/800 m row
30 DB Push Jerks (50/35)
200 m Farmers Carry (50/35’s)