NEWS

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!
Spirit Themes and Dates
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

STRENGTH
Sumo Deadlift
3×6, across
 
FOR TIME
8 Rounds
15/12 Cal Bike
15 Russian KB Swings
Weight: 53/35

MASTERS

STRENGTH
Sumo Deadlift
3×6, across
 
FOR TIME
8 Rounds
12/9 Cal Bike
15 Russian KB Swings
Weight: 35/26

MOVE

STRENGTH
Sumo Deadlift
3×6, across
 
FOR TIME
8 Rounds
9/6 Cal Bike
15 Russian KB Swings
Weight: 26/18

WOD GUIDANCE & GOALS
Heavy Day!, coaches will help you build to 8-8.5/10 effort for the three sets of six reps, which is more weight than we did last time. Reps 4 through 6 should feel challenging!

For the metcon, keep the calorie bike under :60 and the eye-height kb swings under :20-:30. Maintain the same rpms on the bike every round. Target 12 minutes.

Post Weight + Time to Comments. Compare Scores HERE.