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

“Strangers”

METCON

21-15-9
Russian KB Swings
Burpee Over KB
Rest 3 Minutes
15-12-9
Deadlift
Chest to Bar

Weight: 70/53, 225/155

MASTERS

21-15-9
Russian KB Swings
Burpee
Rest 3 Minutes
15-12-9
Deadlift
Pull Ups

Weight: 53/35, 155/105

MOVE

21-15-9
Russian KB Swings
In+Outs
Rest 3 Minutes
15-12-9
Deadlift
Ring Rows

Weight: 35/26, 115/75

WOD GUIDANCE & GOALS
Two workouts back to back! Start by completing the couplet of 21-15-9 eye-height kb swings and burpees. Choose a kb that you can swing for at least 15 reps unbroken. This first couplet should be fast and furious, so target 5 minutes. You then get plenty of time to recover before the next couplet of 15-12-9 deadlifts (at least 10 in a row) and chest to bars (link at least sets of 3.) Try to go unbroken on the deadlifts (or break with less than half to go) and keep a fast pace (small sets with short breaks or unbroken) on the chest to bars. Target 5 minutes. Record both times.

Post Both Times to Comments.