We are starting NCFIT Programming today started by popular Games athlete Jason Khalipa. We will be using this programming for the next 2 weeks and would love to know everyones feedback and thoughts about the programming. There are options for all members whether you are coming to class or looking to get more of your competitive work in as well. Let us Nate or Aaron know your thoughts, Thank you!

FRIDAY NIGHT LIGHTS @ 5PM MAIN EVENT : BROOKE S. vs. SALLY W.

OPEN & FITNESS CLASS

STRENGTH
ON A 15:00 RUNNING CLOCK
Build to a Heavy 2 Rep Deadlift

*Build 15-20% heavier than the weight for the workout.

WORKOUT
10 ROUNDS FOR TIME
6 Lateral Burpees Over Bar
2 Deadlift (Very Heavy, Athlete Choice)
12/10 Cal Bike

20:00 Cap

COMPETITORS

A. CONDITIONING

EMOM X 40

Min 1- :50 Bike

Min 2- :50 Double Unders

Min 3- :50 Row

Min 4- 200m Row

Min 5- :50 GHD

BIAS WORK GYMNASTICS (80%)

EMOM x 10

Min 1- 5 Burpee MU

Min 2- 50’ HSW