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

“Glue Myself Shut”

METCON

10 Rounds
200 Meter Run
20 DB Step Ups, 20″

Weight: 50/35

MASTERS

10 Rounds
200 Meter Run
20 DB Step Ups, 20″

Weight: 35/20

MOVE

10 Rounds
100 Meter Run
14 DB Step Ups, 20″

Weight: 25/15

WOD GUIDANCE & GOALS
Spicy tamale for a Monday! Run the 200’s in around :60, and complete the 20 db step ups in another :60-:75. Hold the db on you shoulder (trade shoulders every round), by your side, or behind your neck. Be sure to focus on keeping your abs drawn in to your spine to support your low back. Target 20-22 minutes

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