Welcome to a new week! As you push your limits in the gym, remember that the habits you create here extend far beyond these walls. The dedication you show to each workout can inspire discipline in every aspect of your life. By staying consistent with your training, you build resilience and strength not just physically, but mentally too.
Remember to hydrate! Hydration and proper nutrition are essential fuel for your progress, supporting recovery and sustained energy throughout the day.
And above all, remember to have fun!
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
Today’s workout is a challenging EMOM with 3 separate tasks that you’ll complete 6 times each.
Record power clean load, the time that it takes you to complete the bike calories, and the time for each minute of pull-ups, push-ups, and air squats.
The power clean load should allow for unbroken reps throughout the workout.
The calories on the bike should take no longer than 50 seconds.
Complete one full round of pull-ups, push-ups, and air squats every third minute. Choose reps and movements that allow for the pull-ups and push-ups in 2 sets or less.
Following the workout, stick around to stretch and mobilize before leaving the gym.
Workout of the Day
METCON:
EMOM 18:
Min 1 | 5 power cleans (105/155 lb)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
STRETCH:
Accumulate:
2:00 reach, roll, and lift
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