• HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! THIS SATURDAY 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.


Deadlift (225/155)
Overhead Walking Lunge (45/25)
Burpee Over the Bar

WOD Guidance & Goals:
Choose a weight for the deadlifts that you can do for 10 reps unbroken. For the 21 and 15, do more than half the deadlifts before resting. The overhead lunges are 21-15-9 PER SIDE! Just like the deadlifts, break lunges once per set. Move at a steady pace for the burpees and race the last round! Target 10 minutes. 

Post Time to Comments. Compare scores HERE.