Monday

**Attention**
Custom Fit Meals Orders
www.customfitmeals.com
You must place your orders by MIDNIGHT on Tuesday for meal delivery for the following week.
Our first order must be placed by the 13th at midnight for the 19th delivery.
Use code UNRIVALED for a first time customer discount.

Please remember no 5am,6am or 10am yoga today.
We open at 8am and will have all other regular hours.

Set up:

Shins are perpendicular to the floor, bar is against the shin, hips are just slightly

above the knee, core is tight, nice lumbar positioning (there is NO hunching of the back),

the shoulder is just slightly in front of the barbell and the chest is up with the neck in line with the rest of the spine (no looking UP).

Deadlift

60% x 5 x 2sets

65% x 5

75% x 3

80% x max reps

WOD

Alternating Tabata for 8 rounds of each:

Plank DB Row (aka renegade row without the push up) 

DB Front Squat (same weight)

Example:

20 seconds of DB Rows

10 seconds of rest

20 seconds of DB Front Squat

10 seconds of rest......

Thanksgiving Hours:

22nd Thanksgiving Day 9am Class

23rd Friday: CLOSED

Back to normal hours Sat/Sunday