Jeff & Scott

Congrats to all that participated in the 30 Day Nutrition Challenge. I hope you keep with it. It’s a game-changer. I will have the results of the challenge posted by the weekend. Stay tuned!

Speaking of the weekend, we’ll be running the SPEAR Personal Defence Course again this Saturday following the Noon WOD. Cost is $40 and that covers you for 4 weeks of practical, relevant training that you can rely on the moment you walk out the door. (Not our door…who is going to mess with a gym full of fit crazies?) This course is also open to friends and family. Please consider coming!

Sunday will be the regularly scheduled 11AM WOD with Ty.

Monday, we’ll be closed for the Holiday.

Today’s Workout:

After warming up, complete 3 rounds of weighted pullups. Rest 3 minutes between rounds. If you are still working on your pull-ups, do the negatives. Even try holding a bit of weight while you do the negative.

Break. Then, this one is from the main site:

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells or kettlebells