Friday – September 28, 2018

Power Cleans


Welcome to Friday and the last day of the cleanse. I would encourage you to try and avoid having a crazily bad food weekend, just lighten the reins a bit.

If you haven’t gone to the resource page on the website, that is where you can find all the documents and info for the challenge (and over time other info).

We have added a bunch of post cleanse recipes there as well.

Here is the link to the post cleanse eating.


Post Cleanse – Menu Plan with Serving Size 


Wednesday, October 3rd at 7pm – Our nutritionist will be back and talking about Sugar and Alcohol wether your in the challenge or not come, listen, and learn!


Friday – September 28, 2018



  • Partner Back Squats
  • Warm up to a heavy 5 rep then:
  • 8 minutes to accumulate max reps done
  • (3-6 reps per person per racking)



  • 3 Rounds
  • Run 400m
  • Row500m


Saturday – September 29, 2018

  • 08:45 – Doors Open
  • 09:00 – Workout
  • 10:00 – Open Gym


Sunday – September 30, 2018

  • 12:00 – 2:00 – Open Gym