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

METCON

BIKE
2 x (8x:20on/:20off)
 
ABS
AMRAP 7
15 DB Side Bends
15 Leg Lifts

WOD GUIDANCE & GOALS
This is the LAST WEEK of bike sprints! The target rpms for today’s interval will be the same as last week’s :20on, :10off. You’ll get a four minute rest before the second interval, which is the same flow/pace. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. Record  your rpm average, and next week we RE TEST!!

Then we’re doing today’s ab challenge mini wod! Pick a heavy db or kb for the side bends. Make sure your weight is distributed between both feet the entire time, you’re leaning sideways and not hitching forward or back, and you’re bringing your body upright by squeezing your opposite rib to your hip (obliques.) For the leg lifts (no db or kb needed), hands are under your butt, legs as straight as possible, and at the bottom of the movement (feet by the floor) try to keep your lower back on the ground. Move for quality not speed!

Post RPMS to Comments. Compare Scores HERE.