October is the month for Boobies, and November is the month for Boy Parts!  MO'Vember is the time when we grow our mustaches to raise awareness for Prostate Cancer.  We are hoping that we can get as many of you guys as possible to grow some lips jackets with us.  Ladies, yes many of us may look slightly unusual with a mustache but during this time we ask you to stand next us in honor of our pledge: 1 month, no shaving the lip. [youtube https://www.youtube.com/watch?v=XaTV5IqD4a8]

We hope you all had an amazing Halloween.  This is the start to the holiday season and it can get a little rough to stay true to your diets, your workouts, and your goals.  Dont let yourself be one of the many that "give up " during this time.  There is a reason you workout hard, eat right, sleep right and mobilize right: its so you get to have MANY MORE functional and fun holiday seasons.  Im not saying you need to stay away from each and every bad piece of food.  Im saying dont fall into the trap of "im eating ok" when you eat like crap all day but had some broccoli with your lunch.  Be smart, be dedicated, be diligent.  It really doesnt matter how many ways you say it, the ONLY person losing when you blow off all your hard work is YOU.  Lets have some fun and some health this holiday season!!!!  BRING ON THE 'STACHES!!!!



INFERNO Warm-up  x 3

Complete the following:

. For Time:

       5 Rounds: (12 min limit)

7 reps Wall Walks

*(1 min Wall HS Hold or Toes on Box HS Hold)

5 reps Muscle Ups (10 rep close grip [hands right next to each other] Chest to Bar Pull-ups)






Clean-ish Complex:


              *1 rep=3 hang power cleans, 2 front squats, 1 shoulder to overhead all without putting the bar down .

ON RAMP CLASS - Day 2:  Constantly Varied, Dead Lift, Sumo Dead Lift High Pull, Burpee



MWOD: Prepping shoulders to go overhead or do any hand stand holds or hand stand work [youtube https://www.youtube.com/watch?v=gRJG78k-9FY]