[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We are moving this Friday!! We will be closed for classes all day. Please join us at 530PM in the current space to help move equipment and participate in our first workout at the new gym! Drinks and celebration to follow![/creativ_alertbox]

Strength

7RM DeadliftWork up to a strong effort set of seven deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift. Even if you are an experienced lifter you probably don’t have a 7RM recorded and that’s okay! Look at your recent workout in high rep ranges and try to match or beat those efforts.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of seven and as you increase in weight.

WOD
5 Rounds with 1 Minute on each station
Two Arm Dumbbell Squat Cleans 45/30 lb
Rowing for Calories
Rest

Workout notes: This workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of reps at each station and come up with one number for the workout. In this format you are working intervals of very different work. During your first minute you are performing a strong effort anaerobic weightlifting move. Follow that up with an all out row and you should have an effective interval workout.