Friday 251116

EMOM for 15 minutes:

Choose a number from 1-3 and perform that amount of either weighted pull-ups, body weight pull-ups, negatives (1), or ring rows every minute on the minute. 


EMOM for 14 minutes, alternating between:

3 Rope Climbs
10 Box Jumps (OR Box Overs - clearing the box if you're so inclined)


It's that time of the year again, folks!  Movember is coming to an end and that can only mean one thing... Less facial hair for December and Moustache Murph!  This Saturday from 9:30am to 11:30am, we will be hitting Murph! (CLICK HERE FOR A DEMO). There will be lots of scaling options available so absolutely any member can join in.  Bring in a fake moustache if you can't grow one, or paint one on.  It makes for great pictures :)  ALSO, Coach Miller has a Movember account that you can donate to HERE.  If you can help out that would be awesome!