I think there are about 5 of you doing the ROC Race. Is there a car pool set up yet?

Workout of the Day –

get it Katie!

A – 5 x 5 back squat.
– 5 second descent
– 5 second ascent
change of direction (each way) is immediate,
you are, essentially, under load for 50 seconds.
weight will be considerably lighter,
–in the 135-185 range for guys, and
–in the 95-135 range for ladies.
reps 4 & 5 of each of these sets will be BRUTAL

B – for time
– 50 ring dips
– 100 v-ups
break ’em up any way you want.

A new section of the website will be up tomorrow, not a big deal, just another menu item that will be titled “Ax Max.” Many of you have question about a range of subjects, from nutrition, to why we do certain stretches in the warm ups, and it’s hard to get to all of them during class. So get ready to fire away!