NEWS

SUMMER TEENS PROGRAM
Starting Tuesday 6/25, Teens class is moving to TUESDAYS and THURSDAYS from 7:30-8:30AM!! Open gym is still available for adult members.

SUMMER SPIRIT FRIDAYS
Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones! The fun STARTS Friday 6/28, and with the theme Pride, to celebrate Pride Month. AND we have daybreak pride tanks (yes, mens tanks too!), and tshirts for order!!
Spirit Themes and Dates
Fri 6/28 – Pride
Fri 7/5 – Red, White + Blue
Fri 7/12- Concert Tshirt
Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
Fri 8/16 – Version of Your Former Self
Fri 8/23 – Monochromatic Color Blocking
Fri 8/30 – Barbie

WOD

“Mental”

METCON

AMRAP 10
10 Knees to Elbow
10 DB Hang Cleans
250/200 Meter Row
Rest 2 Minutes
AMRAP 10
10 Toes to Bar
10/10 DB Hang Snatch
15/12 Cal Bike
Weight: 50/35

MASTERS

AMRAP 10
10 Knee Ups
10 DB Hang Cleans
250/200 Meter Row
Rest 2 Minutes
AMRAP 10
10 Pike Ups
10/10 DB Hang Snatch
250/200 Meter Row

Weight: 35/20

MOVE

AMRAP 10
10 Tuck Ups
10 DB Hang Cleans
250/200 Meter Row
Rest 2 Minutes
AMRAP 10
10 V-Ups
10/10 DB Hang Snatch
250/200 Meter Row

Weight: 25/15

WOD GUIDANCE & GOALS
Yup, this will surely get MENTAL! For the first AMRAP, try doing the knees to elbow even if it means a couple reps at a time. If you’re not quite there yet, do knee ups or tuck ups. The db hang cleans are with two dumbbells. Since this is an AMRAP, with a short rep scheme, it’s your opportunity to try a heavier weight. Notice there isn’t a scaling option for meters, EVERYONE is doing either 250/200, which will take ABOUT one minute. Target 4+ rounds. For the second AMRAP, make sure the movements increase in difficulty. If you did knee ups now do pike ups, if you did knees to elbow now do toes to bar, and if you did tuck ups do v-ups. You will now only need one db for the snatches, and you’ll do 10 reps per side (all on the left then all on the right.) When you choose a weight for the snatches, make sure you can do five on your non-dominant arm. Then, complete each round with calories on the BIKE (which should take about :60.) Target 4+ rounds. Record both AMRAP scores.

Post Both AMRAPs to Comments. Compare Scores HERE.