WEDNESDAY 07/17/2024

YOGA TONIGHT AT 6:30 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 workout is an ascending ladder of calories on the rower with a constant number of thrusters between rowing intervals.

Choose a moderate-to-heavy barbell load that allows for unbroken thrusters throughout the workout.

Push the rowing pace and remember to breathe and prepare yourself for your next set of thrusters.

Before starting the workout, we will perform an EMOM to get a better idea of thruster load for the workout. Use this time to build up in weight and dial-in movement technique.

Following the workout, stick around to stretch before leaving the gym.

Workout of the Day

SKILL WORK:

Pre-workout:

EMOM 6:

‍1 squat clean thruster

– Build to a heavy single.

METCON:

AMRAP 12:

10-calorie row

3 thrusters (125/185 lb)

12-calorie row

3 thrusters

14-calorie row

3 thrusters

– Add 2 calories each round until time expires