Workout of the Day

A. In 10 minutes, complete: 
Four sets of:
Max Strict Pull-Ups or Ring Rows
Followed by, a 30 second ACTIVE Bar Hang
*Notes: NO BANDS ALLOWED, either partner assisted pull-ups, OR Ring Rows. 

B. Every minute, on the minute, for 10 minutes:
Minute 1 – 200m Row 
Minute 2 – 60m Farmers Carry (4 x the length of the rig)
-rest 10 minutes- 
Every minute, on the minute, for 10 minutes: 
Minute 1 – 15 Box Jump Overs
Minute 2 – 20 Kettle-Bell Swings
*Note: if scales are required, scale the weight first, and the reps second. This is meant to be an aerobic capacity builder. 


Upcoming Events and Congratulations

This Friday (October 31st) we will be having a special Halloween themed workout involving a pumpkin. Everyone is invited, including non-member friends so feel free to bring out anyone who you think  may be interested. 


Also, last weekend Laura Chiasson competed in the "Barbells & Beers" competition in Toronto taking second place with a team mate from her home gym. Congratulations on an awesome performance!