Something so strong

Hi all

BOX VALENTINES DINNER - This Friday at 7pm there will be NO OPEN GYM because we are going to have a Box Valentines dinner at Tamagawa, Balgowlah. It's not a very big eating joint so we need to book in advance. If you are keen pls let us know by the end of today either writing your name on the dedicated Whiteboard or sending us a message (text, email, FB, IG, Twitter etc).

MUSCLE UP TUTORIAL - Okay kipping muscle-uppers. Time to get serious. Last year Rudy from Outlaw Way put up a great vid on the importance of body position to keep tension and generate power through the core.

1) Pls watch this video a number of times
2) Capture yourself on video doing a few kipping muscle ups
3) Assess the vid with your Coach
4) Practice until you muscle up like Daniel

1) Front Squat

Work up to a heavy triple

2) 3 rounds for time

50 Air Squats
14 Hanging Knee Raisers / 14 Push ups
10 Hang Power Cleans (Pick Load)

1) Front Squat

Work up to a heavy triple

2)3 rounds for time:

50 Pistols
7 Muscle ups
10 Hang Power Cleans (80/50kgs)