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

“Season 4, Part 1”

METCON

AMRAP 20
400 Meter Run
5 Squat Cleans
*at 80% 1 rep max clean

MASTERS

AMRAP 20
400 Meter Run
5 Squat Cleans
*at 80% 1 rep max clean

MOVE

AMRAP 20
300 Meter Run
5 Hang Squat Cleans
*at 80% 1 rep max clean

WOD GUIDANCE & GOALS
You choose your weight! For today’s workout, try to complete the squat cleans as close to 80% as possible. Expect the weight to feel heavy, and expect to do single reps. The goal for a squat clean is to PULL UNDER into the bottom of the squat, for the receiving position. If you’re pulling the barbell high, then riding the weight below parallel, deload your bar and practice better mechanics. Run the 400 meters at your 5k pace (moderate), then do a squat clean every 5-10 seconds. Target 5+ rounds

Post Rounds + Weight to Comments. Compare Scores HERE.