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

“Fat Lip”

METCON

1k/800 Meter Row
then
4 Rounds
20 DB Snatch
10 Chest to Bars
30 Sit Ups
then
1k/800 Meter Row

Weight: 50/35

MASTERS

800/600 Meter Row
then
4 Rounds
20 DB Snatch
10 Pull Ups
30 Sit Ups
then
800/600 Meter Row

Weight: 35/20

MOVE

600/400 Meter Row
then
4 Rounds
20 DB Snatch
10 Ring Rows
30 Sit Ups
then
600/400 Meter Row

Weight: 25/15

WOD GUIDANCE & GOALS
It’s a sandwich! The first and last row will take four minutes or less. Scale your meters to fit the time domain. For the middle triplet, choose a dumbbell weight that you can move through 20 db snatches without a problem for the first two rounds. You may have to break them the second two rounds. For the chest to bars, chip away at the set of ten in 5/5 or even fast sets of 2-3 reps. The sit ups are the rest/breather, push your pace here, except for the last set where you’ll be getting ready for the last row. Target 18 minutes.

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