Monday

                   

Congrats to Dana and Larry for competing in the very first RUFIT Fitness Competition this weekend down at the Virginia Beach Oceanfront. 

WOD
For Time:
800m Run
50 Abmat Sit ups
50 Deadlifts 135/95
600m Run
35 Abmat Situps
35 Deadlifts 135/95
400m Run
20 Abmat Situps
20 Deadlifts

**If your Deadlift 1RM is 405+/275+ it is safe to say you can handle the "Rx" weight**
***Scale to have your deadlift weight to 35% or less of your 1RM***


ATTENTION!!!
There will be NO 5:30pm Class on Friday September 25th.  We will be closing early to set up for The Unrivaled Classic weightlifting meet.  So that means NO Saturday class or Open gym.