Big CONGRATS to the latest 3 to join the muscle up club. Jonathon got his after being a member for less than a month. Both Rob and Vish got theirs on Saturday.

The biggest mistake I see when training to get the muscle up is not spending enough time practicing transition drills. Once you have a chest to bar pull up and a ring dip, you have the strength needed for a muscle up. At that point you need to practice transistion drills daily. Just trying to get muscle ups by "going for it" is not effective. All you're doing is building bad movement patterns. Instead practice the dills daily for a week, then attempt one or two. If you don't get it, repeat the process. If you need help with transition drills ask a coach.

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**Schedule Reminder**

Dec 24 - 10am
Dec 25 - Closed
Dec 26 - 11am

Dec 31 - 11am 

Jan 1 - 12pm

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**Nutrition Challenge 2013 Coming Soon**

I will be posting the details this week of our nutrition challenge to get the new year started right! Keep an eye out..