11.18.21 Workout of the Day

Buffalo Run 50K Relay defending champs. #letsgo

Palmetto Bluff Buffalo Run 10K 30K 50K
All members MUST sign up by Thursday PM online @runsignup. Only 20 spots open until registration is closed. Race date is Sunday, December 12th in the trails throughout Palmetto Bluff. This race is super fun!

Save the Date
5th Annual Christmas Party at Poseidon, Saturday, December 18th.

Barbell & Interval
Active Recovery Day
Level 1: On the every 8:00 x 5
800 m run
500/400 m row
30/22 calorie ski or bike

Level 2: On the every 8:00 x 5
600 m run
400/300 m row
25/18 calorie ski or bike

Level 3: On the every 8:00 x 5
400 m run
400/300 m row
20/15 calorie ski or bike