Saturday, Oct 29

Oct 28

“I have one power. I will never give up.” - The Dark Knight

Gym Happenings

Women’s Only Class, Sunday 9:30!
Thank you so much for doing the survey, we had a huge turnout, with tons of useful feedback. speaking of….

Rebuild

A) 7 Rounds with Increasing effort on each set

15m Sled Push

15m Reverse Sled Drag

B) 3RFQ

8-10 KB Rack Cyclist 20kg/12kg

8-10 Gorilla Row 20kg/12kg

KB Rack Carry 20m each round 20kg/12kg

C) 3 Sets

Box Elevated Pistol Squats (plate loaded or bodyweight or assisted) - 4 reps/leg 31X1 Tempo
rest 45sec

Cable or Banded Face Pulls - 10-12reps 30X1 Tempo
rest 45sec

COMMUNITY WOD

Can be done as partners (any split), or individually.

Complete as many rounds as possible in 40 mins of:

Kettlebell Farmers Carry Walking Lunge, 32/24 kg, 60 ft

Run, 400 m

10 Strict Pull-ups

Kettlebell Farmers Carry Walking Lunge, 32/24 kg, 60 ft

Ben Williamson

Sunday, Oct 30