NEWS

MONTHLY CHALLENGE
June Challenge – Abs + Foam Roll. This months daily challenge has TWO PARTS:

  1. Strengthening your MIDLINE, aka your abs! Every day there will be a new mini wod that targets your abdominals, transerve abs, obliques, and spinal erectors. The stronger your midline is, the more effectively and efficiently you can transfer power (move more weight!) and do it safely!
  2. FOAM ROLLING for 5 minutes per day! Why foam roll? It relieves tension in tight muscles, increases mobility, and it feels good! You can do it anytime, however to maximize the benefits grab a roller pre/post workout. And better yet,  roll with a friend. The best part is, it only takes five minutes!

Keep track of your progress, and keep each other accountable by signing up at the front desk!

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, and with the theme Pride, to celebrate Pride Month. AND we have daybreak pride tanks (yes, mens tanks too!), and tshirts for order!!
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

METCON

Bike
8 x (:20on/:10off)
Rest 4 Minutes
8 x (:15on/:15off)

Sumo Deadflit
3 x 8

WOD GUIDANCE & GOALS
Week 5 of 6, bike sprints! The target rpms for today’s interval will be slightly slower than last week, however the working time has increased by five seconds. You’ll get a four minute rest before the second interval, which is the same as the :15/:15 you did last week. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. Record both rpm averages.

For the sumo deadlifts, coaches will help you build to 7.5/10 effort for the three sets of eight reps, which is the same effort level from we did last time, however that was only for five reps. Reps 5 through 8 should feel challenging!

Post RPMs + Weight to Comments. Compare Scores HERE.