NEWS

MONTHLY CHALLENGE
June Challenge – Abs + Foam Roll. This months daily challenge has TWO PARTS:

  1. Strengthening your MIDLINE, aka your abs! Every day there will be a new mini wod that targets your abdominals, transerve abs, obliques, and spinal erectors. The stronger your midline is, the more effectively and efficiently you can transfer power (move more weight!) and do it safely!
  2. FOAM ROLLING for 5 minutes per day! Why foam roll? It relieves tension in tight muscles, increases mobility, and it feels good! You can do it anytime, however to maximize the benefits grab a roller pre/post workout. And better yet, roll with a friend. The best part is, it only takes five minutes!

Keep track of your progress, and keep each other accountable by signing up at the front desk!

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

“Astrovan”

METCON

3 Rounds
500/400 Meter Row
30 Pull Ups

MASTERS

3 Rounds
500/400 Meter Row
15 Pull Ups

MOVE

3 Rounds
375/300 Meter Row
30 Ring Rows

WOD GUIDANCE & GOALS
Pull to a pull… ouch! To take some of the stress off of your grip and biceps, RELAX your grip and relay on your LEGS when it comes to the row. Complete the designated meters in two minutes or less, then chip away at the pull ups in sets of 5-10 reps. Pull ups should take :90-2:00 to complete. Scale to meet the time domain. Target 12-15 minutes.

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