• 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.


5 Rounds
20 Sumo Deadlift High Pull (115/75)
20 Box Jumps, 24″

WOD Guidance & Goals:
Break sumo deadlifts into a set of 10 reps, then chip away at 2 sets of 5 reps. By round 3, to save your grip, do sets of 5 with timed :05-:10 breaks between sets. Box Jumps are your breather! Slow down the cycle time to keep moving. Target 13 minutes. 

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