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

METCON

STRENGTH
Bench Press
5×3+, across

FOR TIME
Bike
2 Mile Retest!!

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 9/10 effort for three reps, which you’ll hold across for all five sets. On the last set, do max reps! The last time we did bench press, the second to last set of three reps we did at 9/10 effort, now you’re adding more volume at this heavy weight. Expect the third set of three to feel HEAVY! Record your weight.

Just. Show. Up. You’ve completed six weeks of bike intervals based on average rpms from your initial 2 mile time trial, CONGRATS! Now it’s time to put all of that earned capacity to the test. Pedal at 105% of your previous average rpm. This will feel easy 1) it’s lower than any rpm you’ve worked on over the last few weeks, and 2) you’re now better at the bike both physically and mentally! You’ve got this Daybreak! Record your time.

Post Weight, RPMs and Time to Comments. Compare Scores HERE and HERE