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
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

“Based On…kinda”

METCON

AMRAP 16
4 Deadlifts
6 Strict Pull Ups
8 Hand-Release Push Ups
24 Double Unders

Weight: 275/185

MASTERS

AMRAP 16
4 Deadlifts
3 Strict Pull Ups
8 Abmat Push Ups
8 Attempts

Weight: 185/135

MOVE

AMRAP 16
4 Deadlifts
6 Upright Ring Rows
8 Knee Push Ups
30 Single Unders

Weight: 135/95

WOD GUIDANCE & GOALS
Every round the deadlifts should be unbroken, so choose a weight that is heavy but manageable for four reps. Do the first set of pull ups unbroken, then maybe break them into 3/3 or 4/2. Use a band if you cannot connect three or more reps. Spend no more than :30 on the pull ups. Challenge yourself on the push ups by doing as many as possible on your toes. Keep dubs, attempts or singles to :30 or less. Target 7 rounds.

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