FRIDAY 06/14/2024

As we step into a new week at the gym, it's crucial to remember the importance of maintaining consistency in your routine, especially during the busy summer months. While travel plans and a hectic schedule may tempt you to skip workouts, staying committed to your goals is more important than ever. Regular exercise not only helps you stay in shape but also boosts your energy levels, improves your mood, and keeps you feeling your best, no matter where your summer adventures take you. You always have an at-home option for every workout that is perfect for on-the-go fitness. Don't the heat get you down, come on in and embrace the sweat as we tackle another week together.

‍EVENTS:

Open Gym Times this Week | Saturday 10 am -12 pm+ Sunday 1-3 pm

Only one Saturday class @ 10 am.

Saturday July 20th- US National Whitewater Center Takeover 2 - 9 pm

Saturday August 3rd- AMRAP4Autism (let us know if you want to participate and need a partner!)

Whiteboard of the Day

This workout has two challenging movements in a descending rep scheme.

The shoulder press load is relatively heavy, and the press overhead will conflict with the press from the dip portion of the muscle-up.

This workout should challenge strength and skill more than cardiorespiratory endurance. Your heart rate will be elevated, but avoiding muscular fatigue is the primary challenge today.

Scale bar muscle-ups to allow for the first set in under 2 minutes. Reduce the volume or perform a scaled variation that develops the muscle-up transition rather than performing a pull-up or a dip.

Reduce barbell load to complete the first set in no more than 3 sets of 5 reps so that the whole first round takes less than 4 minutes.

Take the bar from the floor during the workout. You may use a rack for skill work where you’ll spend 8 minutes building to a heavy set of 3 shoulder presses. Expect the loads to be limited because of the fatigue you’ll experience from the workout, but know that that’s the skill we’re aiming to improve!

Workout of the Day

METCON:

For time:

‍15-9-6

Bar muscle-ups

Shoulder presses (95/135 lb)‍

SKILL WORK:

Post-workout:

On an 8:00 clock:

‍Build to a heavy set of 3 shoulder presses