After my OCR pictures i posted this week i had a few people message me on how to climb a rope so here is one method. I will post the other less technical method next week. Hope it helps or come to my ocr class at The Next Level Gym Tarbolton.

Wakey wakey it's circuits time!! Get along and don t be a lazy arse 😉💪 starts in 30mins

Gavin & Sarah tuning in on some rope skills both floor upper body exercises and then climbing techniques at OCR training. Good work. Great turnout for the strength circuits class afterwards. Thanks troops #teamsbf #nextlevelgym #tarbolton

SEE YOU ALL AT SATURDAY MORNING CIRCUITS AT 8.30AM POW POW!!! 👊👊

GYM OPEN AS ALWAYS TODAY/TONIGHT FOR PERSONAL WORKOUTS & THEN WE HAVE BOTH OUR OCR TRAINING CLASS AT 6PM FOLLOWED BY STRENGTH CIRCUITS AT 7PM. GET ALONG AND TRAIN OR BOOKED IN TO A CLASS AND SET YOURSELF UP FOR THE WEEKEND 👊👊👊👊😎🤘 www.scottbrownfitness.co.uk

4 years ago we had our first major weight loss queen Linda Stevens. Since then we have seen great and deserving winners each year with great results. Let's have another winner and lifestyle change next year when we start our weight loss challenge in January. Join any of our memberships today on the link below www.scottbrownfitness.co.uk

Kids fitness classes at 4pm and 4.30pm then it's our adults boxing class at 7pm tonight and gym is open for use as always right through!! Get amongst it and get on it. 💪💪💪

Well done everyone at classes tonight or at the gym great to see a busy gym this close to Christmas at night which is awesome. For the first time ever we had it busier inside the gym than it was outside at BC. Wheres all our usual bootcampers tonight?? 😂 We were left with our usual hard-core troops which were still 10 strong there but not like our normal army. Man up and let's see a better turn out next week in our final push before Christmas 💪💪😃 Don't be like the rest and go soft and slacker off!!! #TEAMSBF

Pick your classes tonight at SBF... Inside or outside doesn't matter. Pick it, book it and then get it done!! 😁💪💪 Clear your mind of can't

Abs blast & skipping starts at 9.30am for 30mins. Get it done

I need this type of bromance 🥊🥊🥊💙💪💪💪