THURSDAY 07/18/2024

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 workout is very reminiscent of the classic benchmark workout, Fran; however, we have two conflicting pulling movements instead of a pull and a press.

Because of these conflicting movements, expect muscle fatigue to play a role in how often you break up each movement. Consider quick strategic breaks on the pull-ups and dumbbell clean and jerks to keep moving.

Choose a light-to-moderate dumbbell that allows you to perform at least 10 unbroken reps throughout the entire workout.

Shoot to perform each round of pull-ups in three sets or less; scale as needed to do so.

Before starting the workout, we will spend time reviewing the pull-up and making sure everyone has an option for the workout.

Stick around to work on overhead stability and midline strength after you wrap, followed by some stretching as a group before leaving the gym.

Workout of the Day

METCON:

For time:

‍21-15-9

Pull-ups

DB clean and jerk/right arm (35/50 lb)

DB clean and jerk/left arm (35/50 lb)

SKILL WORK:

Post-workout

1 set:

200-m single-arm dumbbell overhead carry

– Use your workout dumbbell.

– Switch hands as needed.