NEWS

  • 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.

WOD

“Moonshine”
AMRAP 20
20/15 Calorie Row
10 Lateral Burpees Over the Bar
5 Front Squats (185/135)

WOD Guidance & Goals:
Complete row in 1 minute at a moderate pace (900-1300 cals) and take :03-:04 to complete each burpee (:30-:45 for 10 reps). For the front squats, choose a weight that’s heavy but unbroken every round. Each round taking 3-4 minutes. Target 6 Rounds.

Post Rounds to Comments. Compare scores HERE.

BARBELL CLUB

Courtesy of Burgener Stregnth

1) Pause back squat + back squat: 10 rounds – Every 2 minutes, complete:
1x pause back squat + 2x back squat (Work up to a max for the day)

2) Bench press: Work up to a max for the day.