• HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
  • JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.


Strict Press
5-3-1-1-1, building

15 Push Press
45 Double Unders

WOD Guidance & Goals:
Coaches will guide you on how to attack your strict presses. Every set is building with the intention to hit a new one rep max! For the AMRAP 10, use 65% of your heaviest press for the push press. Your first few sets of push press should be 10-15 unbroken reps. Target 7 rounds for the AMRAP. 

Post Weight and Rounds to Comments.


Courtesy of Burgener Strength

1) Hang clean + Split jerk: 10 rounds – Every 2 minutes, complete:
3x hang clean + 1x split jerk (Work up to a max for the day)
The jerk is done after the 3rd hang clean.

2) Push press: Today’s class strength.