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

“Sun Don’t Shine…kinda”

METCON

2 Rounds
800 Meter Run
50 KB Swings
100 Sit Ups
100 Squats
50 Push Ups
800 Meter Run

Weight: 53/35

MASTERS

2 Rounds
800 Meter Run
50 KB Swings
100 Sit Ups
100 Squats
50 Abmat Push Ups
800 Meter Run

Weight: 35/26

MOVE

2 Rounds
400 Meter Run
50 KB Swings
50 Sit Ups
50 Squats
50 Knee Push Ups
400 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
It’s a 800 meter sandwich with a casual mile in the middle! Run the first 800 meters at conversation pace (4-5 minutes.) It’s the warm up, and not time to go all out. Save that for later! Break the kb swings into sets of 25 reps. Swings will take around 2 minutes. Purposefully break the sit ups at rep fifty, taking a quick break then continue the second set at the same continuous pace. Sit ups will take around 3 minutes. Do the air squats in sets of 25, face a new direction every set to take a quick shake out and keep track of reps. Squats will take 2 minutes. Then break the push ups into sets of 5-10 from the very beginning so your arms do not go to failure. The push ups will take 2-3 minutes. Then run the mile at the same pace as your first 800. Try to keep the same time domains on the second round, and PUSH your pace on the last 800 meters. Target 30-35 minutes.

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