Workout of the Day

A. Three sets, not for time, of:
5-15 Pull-Ups
5-15 Triple/Double-Unders
45 second Weighted Plank (HEAVY)

B. Every 6 minutes for 30 minutes (5 sets), 3 minutes to complete:
300/250m Row
15 Kettle-Bell Swings
50 Double-Unders

*There is at least 3 minutes rest in between each interval, so each one should be ALL OUT. 


World Weightlifting Championships

In case you did not see, this weekend was the World Weightlifting Championships in Almaty. There was a ton of new World Records set and great lifting but by far the most exciting part was the battle for the 105kg title. Here is a video of Ilya Ilyin's final Clean and Jerk, a new world record and just enough to win him the gold -


Member Competition and Social Updates

We have updated the member competition page. It's going down this weekend from 9am-12pm. Check out the link for more details -


Member social details have been uploaded to the member group.