15 muscle-ups 30 handstand pushups 60 pistols Row your way through the holiday season with The Concept 2 Holiday Challenge! Participants have from Thanksgiving Day until Christmas Eve at midnight to log 100,000 meters on the Erg. Lauren will set you up for success with 4 coached workouts, access to the regularly scheduled erg classes, and programming to complete during Open Shop Hours. Challenge Dates – November 24th to December 24th Coached Session Dates & Times: SESSION 1: Sunday, November 27th at 9am Sunday, December 4th at 7am Sunday, December 11th at 9am Sunday, December 18th at 9am SESSION 2: Sunday, November 27th at 10am Friday, December 2nd at 5pm Sunday, December 11th at 10am Sunday, December 18th at 10am Additional weekly rowing opportunities will be during Open Shop Hours. Cost – $75 Sign-Up HERERead more

Complete as many rounds as possible in 10 minutes of: 20 GHD sit-ups 5 squat cleans (205/135) In an effort to create a better utilized equipment room we’re doing some Spring cleaning in the Fall. In the back of the shop you’ll find a table with Oly shoes and all the jump ropes organized by name on a rack. If anything belongs to you please take it with you next time you’re in, and by the end of this week. Thanks!    Read more

Deadlift 10-5-3-1-1-1-3-5-10 Just as there are more ways than one to skin a cat, there are more ways to scale than bands. So, for the month of November we’ll be eliminating bands as a scaled option for any movement. All scaling approaches have their merits but we tend to stick with bands because of their measurability and repeatability especially when it comes to tracking ones level of overall fitness through workout results. Different strategies allow us to address our weakness from different angles thereby creating a more balanced progression leading to an unassisted pull-up or dip. For some that are down to 1 band, it’s simply our way of being mama bird and pushing you out of the nest to fly. Happy Monday!Read more

Artie Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.  Read more

EMOTM for 15 Minutes: 1 squat clean 1 hang squat clean   Read more