This week's line-up has something for everyone, testing strength, endurance, and mental fortitude. This week we challenge you all to take your preconceived notions of what you can do and put them to the test. Your community is ready to rally behind you as you strive to be better and stronger than you were last week. Don't forget to keep logging your daily 25 push-ups for the July Be Better Challenge. Even if you have missed some days, pick it back up and see how much your push-ups improve with consistency. Stay hydrated as always with the heat, and get after it this week! This Saturday is the Whitewater Center Takeover, please RSVP to the event in the member app- we can't wait to see you there.
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
Today we have a deadlift and wall-ball shot couplet that will certainly be a leg burner.
Shoot to complete this one in under 11 minutes with the deadlifts in under 1 minute and the wall-ball shots in under 2 minutes each round.
Choose a deadlift load that allows for unbroken deadlifts for at least 2 sets and 10 reps in no more than 2 sets per round from there.
Scale the wall-ball shot load as needed to ensure you can complete 30 reps in no more than 3 sets each round.
We’ll spend time working on core strength after the workout today, and then be sure to stick around to cool down as a group.
Workout of the Day
METCON:
4 rounds for time:
10 deadlifts (155/225 lb)
30 wall-ball shots (14/20 lb) (9/10 ft)
SKILL WORK:
Post-workout:
8 sets for reps:
:20 V-ups
:10 rest
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