• New time for group session:  11am on Monday, Wednesday and Friday.  (Not Tuesday)
• Wanna go Christmas tree hunting?  Help find a tree for the gym, get one for yourself, do some sledding and eat some chili afterward!  Sign up at the gym.
• Workouts on Saturday, 27 November:  so far no one has signed up for the 5pm workout.  Only a few names on the 8am workout...ten people needed to sign up (and show up) for each workout or they will be canceled!  Sign up at the gym.
  

• 6am
• 11am
• 6pm
• 7pm

• Metabolic conditioning
  • Phosphagen
• Mode
  • External loads / Weightlifting

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Wrist stretch
• Perfect / Samson stretch
• Windmill stretch
• Pigeon stretch
• Run:  30 seconds each, two rounds
  
  • Forward
  • High knees
  • High heels
  • Skip
  • Sideways (both) 

• Clean
  

• Clean 5x3
  

• DU x100

- OR -

• JPU x100
  

• None