– On Saturday, October 30th, we will be having an IN HOUSE COMPETITION. It will be called the MONSTER MASH! It will be Teams of 2 (same sex pairs), and teams are encouraged to dress up! There will be 3 events. It does not cost anything to sign up, and we will be having a little party afterwards as well! No pressure and Tons of FUN!!!

-Leading up to the Competition, we will be having a little spirit week at the gym! Here are the themes:
-MONDAY: TEAM DAY: Rock your favorite sports team. It can be real (ex: NY Yankees), or fictional (Gryffindor Quidditch FTW!)
-TIE DYE TUESDAY: Let’s add a splash of color to our lives!
-ON WEDNESDAY WE WEAR PINK!: Wear Pink. Not only because it’s super cool, but because we will also be raising awareness AND MONEY for the Battle Against Breast Cancer.
-THROWBACK THURSDAY: Rock some old school workout gear! Sweat Bands Galore!
-FLEX FRIDAY: Tank Tops! Max Bench Press! Lets Get SWOLEEEEEE!!!!!

Run Drills/Kipping Warm-up

“Pyramid Helen”
For time:
1200m Run
63 KB Swings @ 53/35
36 Pull-ups
800m Run
42 KB Swings
24 Pull-ups
400m Run
21 KB Swings
12 Pull-ups
“Double Helen”
6 x
400m Run
21 KB Swings @ 53/35
12 Pull-ups
*25 Minute Cap for both options*
**As a note the volume is exactly the same in both options, however the RX option may be more approachable due to consistently manageable rep ranges.