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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
Today's effort is a grind. There is no real reason to stop on the movements, so plan to put your head down and work. One partner works at a time. 1-1 work to rest ratio.
Push the pace of each run to make up time if you fall behind.
Finish each run in 1 minute or less; scale the distance if necessary.
Choose a weight on the front squats that allows you to go unbroken across four rounds, choose either lateral or bar-facing burpees, and choose an appropriate scale for the rope climb.
Before the workout, we will spend some time building up our back squat capacity.
Workout of the Day
STRENGTH:
Pre-workout:
3 rounds:
5 back squats every 3 minutes:
- 70-75% of 1 RM
- Keep same weight across all rounds
METCON:
AMRAP 14 with a partner:
200-m run together
20 front squats (85/115)
20 burpees over the bar
2 rope climbs
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