• 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.


“Back It Up”
50 Sit Ups
30 Chest to Bar Pull Ups
50 Sit Ups
20 Strict Pull Ups
50 Sit Ups
10 Muscle Ups (ring or bar)

WOD Guidance & Goals:
Increase the difficulty of your pulling movement as the rep scheme decreases. Scaling options could be ring rows, banded strict pull ups, kipping chin over bar pull ups (w/ or w/0 band), and/or banded muscle ups. Coaches will help you decide which order will give you the right stimulus. Target 15 minutes.

Post Time to Comments. Compare scores HERE. (slightly different)


3 rounds
*equal work rest


Courtesy of Burgener Strength

1) Front squat: 10 rounds – Every 90 seconds, perform:
2x front squat. (Start at 50-60% and work up to a max for the day)

2) Core
work up to 3 rep heavy good morning