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!
TODAY 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
Push Press
5×3, building
FOR QUALITY
3 Rounds
20 Russian Twists w/Plate
18 DBugs w/Plate
16 Bicycle Crunch
12 OH Straight Leg Sit Up
Rest 1 Minute

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a 7/10 effort for first set of three, then you’ll ideally build every working set. The final set target a 9/10 effort. Record your last weight.

Then, for an ab cash out, use a plate of your choice for the twists, dbugs, and overhead sit ups. Get through a full round with minimal to no breaks, as you have a one minute rest at the end of each round. Perform these movements for quality not for time.

Post Weight to Comments. Compare Scores HERE.