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, you’ll complete 7 intervals on the bike with 1 minute of rest between efforts.
You can choose whether to hit this one hard and maintain a sprint pace through all efforts or treat it more like an active recovery day.
Plan to complete the calories in under 90 seconds each round to stay close to a 1-to-1 work-to-rest ratio.
Prioritize maintaining an upright posture and bike mechanics starting in the warm-up and continuing throughout the workout, especially as you fatigue.
Stick around after the workout for some GHD hip extension skill work and then recovery.
Workout of the Day
METCON:
7 rounds for time:
20/25-calorie bike
– Rest 1:00 between rounds.
SKILL WORK:
Post-workout:
2 sets:
1:00 GHD hip extensions
– Rest 3:00 between sets.
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