Tuesday September 17th 2013

I have had a few of you interested in helping with a few things around the gym.  We will be having a work bee October 12 to build some boxes as well as a few other things we need for our upcoming competition. If you are at all interested in helping out please let us know!   Any help is greatly appreciated and will be rewarded with prize's, food and beer!  Keep up to date with the happenings around the gym by signing up for our monthly newsletter on the website

Prep 

Run 400 m

Static Hangs 

Bottom squat position 

Strength 

Front squat 

Conditioning 

10 Min EMOM 

3 Power Cleans 95/135

Max HSPU 

Recovery 

Groin stretch up wall- 2 min