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

“It Wasn’t a Fluke”

METCON

3 Rounds
15 Toes to Bar
15 Power Cleans
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Toes to Bar
45 Power Cleans

Weight: 165/115

MASTERS

3 Rounds
15 Knee Ups
15 Power Cleans
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Knee Ups
45 Power Cleans

Weight: 115/75

MOVE

3 Rounds
15 V-Ups
15 Power Cleans
Rest 1 Minute
800 Meter Run
Rest 1 Minute
45 V-Ups
45 Power Cleans

Weight: 75/55

WOD GUIDANCE & GOALS
This is gonna be a LONG one! Do the toes to bar in sets of 6/5/4 or 10/5, and keep the kip swing. Choose a weight for the power cleans that you can do for sets of three to five reps throughout the workout, and keep breaks brief between sets. Record your time for the first triplet (target 9 minutes) then rest 1 minute before the mile run. Run the mile a little faster than your 5k pace, you still have a lot of work to do once you’re done. Record your mile time, and scale meters to stay under 10 minutes. For the final chipper, break toes to bar and cleans into sets of 5-10 with small pauses between sets to save your grip. Target 9 minutes. Record all three times, PLUS your total time.

Post Three Times + Total Time to Comments. Compare Scores HERE.