SATURDAY 07/20/2024

TODAY- WHITEWATER CENTER TAKEOVER 2 - 9 PM!

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’s Hero workout honors U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina. He died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Split the work with one person working at a time.

Treat this like a series of sprint intervals for the best time. Partners should perform short efforts at a fast pace to avoid slowing down at any point.

Performing shorter distances means there’ll be a greater number of transitions, so you should attempt to keep those as short as possible.

Today, there will be a 45-minute time cap. Your pace should allow for your first round to be done in under 14 minutes to expect to finish. If you’re close to it, you can keep going. But if your first round is well over 15 minutes, scale the workout from there.

Reduce the row and run distances to keep each to under 5 minutes. Reduce burpee and box jump volume and/or box height to keep each movement to 3 minutes or less.

The warm-up will be fast to make time for the workout, so expect to move quickly and start the workout by the 13-minute mark of class!

Workout of the Day

METCON:

3 rounds for time:

800/1,000-m row

50 burpees

50 box jumps (20/24 in)

800-m run

– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.

– 45:00 time cap.

STRETCHING:

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot