*WEEK 2 – And never too late to start, just pick a lower number if need be.
STRICT PULL-UP CHALLENGE!
It’s that time! Let’s get stronger!
First – pick a quantity that will push you but is realistic for your schedule.
Second – it doesn’t matter if you are RX or you scale, or both!
Third – break up the reps any way, any sets, any styles, at the gym or at home.
Then – get after it!!!
There are 31 days in the month, but you could pick to do your Pull-ups Monday through Friday if you prefer, or another option.
1,000 Strict Pull-ups (45-46/day M-F)
750 Strict Pull-ups (34-35/day M-F)
500 Strict Pull-ups (22-23/day M-F)
250 Strict Pull-ups (11-12/day M-F)
*Any modifications count, except kipping.

GCF Holiday Party – THIS Saturday!
5-8pm Stormhouse Brewery
Food, friends and good times – everyone welcome!

It’s Partner Week!
And there are only 2 rules – you can only partner with the same person once & have fun!

3rds for total time with a partner:
10 Wall Walks
40 Alt DB SN (50/35)
50 BJO (24/20)
Run 400m Together
Rest 1m
*Split reps any way, one person working at a time

“I’ve never dropped anyone I believed in.” – Marilyn Monroe