Nov 6 2018

Awesome Job on yesterday's tests! If you didn't get a chance to come in make sure you take some time today to do the max efforts from yesterday (unbroken set of Strict Pull Ups, Push Ups in 2 Min, and an unbroken set of Kipping Pull Ups). Keep a record of what scales you used so we can replicate the test at the end of the month and see how you improved!

The "3 for 2 - beat the bulge" promotion is now live. New and returning members get January Free if they sign up in November. Know someone who's always been meaning to start? Or someone who's slacked off for a few months? Now is the best time for them to get back into the swing of things - just in time to beat the holiday weight gain!

We'll be launching a couple ads on Facebook and Instagram to let everyone know about this offer - thanks in advance for sharing it with your friends!

Cardio Warm Up

3 Rounds

500m Row

50 Double Unders

100 Airdyne "Punches"

Push Up 5s - It's been a while since we did the Push Up 5s but we'll be bringing them back twice a week and building the volume each week. Today is just 2 Rounds of 2 Reps of each, quick and easy.


2 Min Max Double Unders

Max Effort T2B


100 Burpees


6R: 30s Handstand Holds (3 Facing In and 3 Facing Out from the Wall)

30s Rest Between Efforts

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