MONDAY MAY 7, 2018


Suns out guns out!

As we can all see, the weather is changing and the temperature is getting hot! It's important  that we start to consider our hydration. We plan on taking full advantage of the deck and hope to be outside as much as possible!

Hydrating properly before, during, and after helps to improve body temperature regulation. There's no magical number cups of water that everyone should be drinking to ensure the best results (we are all our own snowflakes). However, here are some simple tips from us:

  • Carry a reusable water bottle with you when your at work.
  • Keep a spare bottle of water in your car Incase you cannot find a refill station! Water does not go bad so if you don't use it one day, it will still be there the next :)
  • Drink water when you wake up.


Thrusters (95/65)
Pull ups


We would like you to ABSOLUTELY be ABLE to do the first set of 21 thrusters unbroken when fresh and also suggest you use a pull up variation that you can complete at least 15 reps with.

  • Ring row, Jumping pull ups, Banded pull ups
  • Lower barbell weight
  • Reduce reps to 15-12-9