Welcome to another week of opportunity to grow inside and outside of the gym! As we continue into the dog days of summer heat, allow that to be just one more challenge you can overcome and come out stronger on the other side. Push through the discomfort knowing that each sweat-soaked session brings you closer to your goals.
That being said, please continue to hydrate well with lots of water and electrolytes this week.
We look forward to seeing each and every one of you in the gym being stronger today than yesterday.
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 we have a conditioning-focused running and double-under couplet.
Shoot to finish this one in 18-25 minutes with each run in under 5 minutes and each set of jump rope in under 90 seconds.
Scale the run distance and the double-under volume as needed to do so.
If you don’t have double-unders down yet, sub single-unders, but still work towards building this skill as you practice in the warm-up.
We’ll also dial in running mechanics with drills to get you moving efficiently and fast!
Stick around for some core work and cool down after the workout today.
Workout of the Day
METCON:
4 rounds for time:
800-m run
75 double-unders
SKILL WORK:
Post-workout:
On a 3:00 clock:
1:00 V-ups
1:00 tuck-ups
1:00 hollow rocks
– No rest between movements.
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