October 5th, 2009

Welcome back gang! We hope everyone had a good week of rest because it's time to go hard again! Couple notes from the workout this morning: the best time was 21:50 (row and warm up not included), and we also had 2 PR's on the rowing machine. WHO ELSE IS GOING TO STEP-UP TO THE PLATE TODAY?

Warm-up: 10 Burpees, 20 Squats, 10 Burpees, 20 Squats, 10 Burpees

"3 for 3" (for time)

30 Push-ups

30 Box jumps

30 DB rows

30 Lunges

30 Sit-ups

Finisher: Row 250 m

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A new piece of equipment has been added to the Arnprior gym, any guesses? (hint: if you like the rower you will love this). Have a good week!

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NOTICE: By request, we are adding a FRIDAY MORNING (9 a.m.) bootcamp, in Arnprior only.

It will be a test run for the month of October, and if attendance is good, it will go on the regular schedule.