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 Won’t Kill Ya…kinda”

METCON

30-20-10-20-30
Row For Calorie
Dumbbell Thrusters
Toes to Bar

Weight: 50/35

MASTERS

25-15-10-15-25
Row For Calorie
Dumbbell Thrusters
Knee Ups

Weight: 35/20

MOVE

20-15-10-15-20
Row For Calorie
Dumbbell Thrusters
V-Ups

Weight: 25/15

WOD GUIDANCE & GOALS
Row at a moderate pace (1000/800 cals per hour) to complete the 30 calories in under 3 minutes, the 20 cals under 2 minutes and the 10 cals under one minute. Scale calories to meet the time domains. Choose a weight for the db thrusters that you can cycle for 10 reps before having to rest, but also heavy enough that you HAVE to rest around 10 reps. Time your breaks between sets of thrusters so your mind doesn’t wander. Then chip away at toes to bar (or your scaling option) in sets of 5-10. Push your pace on the way back up the ladder. Target 22 minutes.

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