FRIDAY 07/12/2024

As we enter a new week, let us remember consistency is the key to reaching out goals. Motivation comes and goes, but determination is a choice that we have to make every single day. Remember this month is our July push-up challenge, so don't forget to log your daily 25 push-ups every day in the "Be Better" track on the member app! Even with the busyness of summer, make sure getting in the gym is priority for your mental and physical health. Movement is power and has so many good benefits for you inside and out of the gym. Let's get after another week!

‍EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and 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 combination of movements will challenge your coordination and posterior stamina.

Shoot to complete 4-6 rounds. Some may be able to score higher, but all athletes should get at least 4 rounds.

The sumo deadlift high pull loading should allow for several unbroken rounds. Scale to a load you can easily move with sound technique for 9 unbroken reps in the mini round.

Ensure you can maintain a flat back for every rep, straight legs at the top, and elevate the bar until it is about collarbone height and the elbows are above the bar. If any of these points cannot be maintained, reduce the load.

The shuttle runs are an area to push or recover depending on your ability as an athlete. Regardless, practice keeping your hips low and chest high while touching the ground to avoid rounding your lower back.

If you’re unable to maintain 6 shuttle runs in under 1 minute, reduce volume as needed to do so.

After the workout, we’ll build to a max-distance broad jump. This should be done gradually with an increased effort with each new attempt. Start with shorter distances, practice landing softly in a quarter squat, and then progress in distance.

Workout of the Day

METCON:

AMRAP 9:

‍12 sumo deadlift high pulls (65/95 lb)

6 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

SKILL WORK:

Post workout

On a 8:00 clock:

6 attempts at a max-distance broad jump