Lift Off at Harbor East is Wednesday December 11th at 6:30pm

White Elephant and Holiday party is Friday December 20th at Delia Foley’s!
White Elephant starts at 7pm! Sign up on the link in the blog.
Party starts at 8pm! First keg is on Industry Athletics
More details in the blog.


Strength


1 Power Clean + 1 Clean Pull 
5 sets at 80%


Metcon


15-12-9-12-15
Power Clean 
Bar Facing Burpees 

Fitness: 95/65
Performance: 115/75
Open: 135/95

Athletes: Work on some clean strength then we jump into a fast one.  Choose a load that you can move.  Control the heart rate then sprint when you get to that last set of 15.