What a fantastic Friday we had! I want everyone to give a big welcome to Nicole - she's currently going through ramp-up, and will be joining our regular classes soon! WELCOME GIRLFRIEND!

The workout yesterday was one of my personal favorites - heavy cleans! We did 5 sets of 2, working our way up to our new 2 rep max. If I've said it once I've said it a thousand times, this is a HARD movement. Please don't let it frustrate you if you can't pick up the bar and clean like a pro your first night. I've been working my cleans for a year and a half, and they can still use a lot of work.

After our cleans we got to work some sprints! Some of our classes opted to run while others rowed. The Metcon was:

5 rounds
100m sprint
2:00 rest

If you were rowing, you were doing 125 meters instead of 100. Everyone did a great job! I coached the 6PM class, and you guys wouldn't BELIEVE how good your rowing is looking. Nice explosive pulls followed by controlled returns of the handle. Smooth you guys....smooth. Not Boyd smooth, but close.