• *NEW* NUTRITION CHALLENGE: For the 10 days (Mon 11/14 – Wed 11/23)  leading up to Thanksgiving, Daybreak is hosting an optional NO SUGAR, NO ALCOHOL Nutrition Challenge. Here’s how to play:
  • Sign up at the front desk and throw $5 into the envelope. All money will be paid out to the winners.
  • Go 10 days eating food with no added or concentrated sugars (which include maple syrup, honey, dried fruit, artificial sweetners, etc.) and drinking no booze.
  • Each day you’ll log a “yes” (ate/drank clean) or “no” (fell off the wagon)
  • The winner is the person(s) who have the most clean days! The money will be divided among the winners at the end of the challenge. In other words, if you eat clean, you’re guranteed your money back!
• REMINDER: Barbell Club THIS Saturday at 10a
• THANKSGIVING WEEK MODIFIED SCHEDULE: 
  Wed 11/23: No Night Classes
  Thu 11/24: ONE class at 8am followed by the Beer Mile at 9:30a
  Fri 11/25: Open Gym 8-11a
  Sat 11/26: Regular Schedule (7a,8a and 9a)
  Sun 11/27: Rowing Clinic 9-10a. Open Gym 9-11a
• EVENT: Tuesday, Dec 6, we reserved a theatre for our friends and their families (13+ seems to be the appropriate age) to see Embrace, a powerful documentary on changing our thinking about body image. If you would like to join us, click HERE. It’s a topic we take very seriously in our household. The more informed we are, the better…

Row, Bike or Run
6x4min easy with :20 sprint at the start of each minute
Rest 1 min between each set
THEN
6x100m sprints with :30 rest between each