(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Fitness Friday 12/4/20

No Quit November

Check your inboxes for $200 Gift Vouchers from some really great brands!  All members that kept their membership active through November qualify!  Please email us if you did not receive the voucher!

The Board

The Warm-Up

Starting upstairs with the Row, don’t forget to clean your rower when done!

The Strength

  • We will start with a 1:30 clock, then work to a 3:00 clock for the final sets of 3 reps.
  • Use the sets of 10-7 as a continuation of your warm-up
  • Think about squeezing those oranges under your arm pits to keep your back flat


  • All levels will be doing the same rep scheme.
  • Step-Ups: Focus on driving through the foot on the box rather than pushing off the foot on the floor
  • Deadlifts: Use the cheat sheets or a calculator and find 55% of your 3 rep max deadlift from the strength.  Break them up into singles sooner than you think. NO ROUNDED BACKS. 
  • Double Unders: Use this time wisely to work on technique.  THIS POST has some great tips to try!

The Finisher

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