ANNOUNCEMENTS
🎒 TWO MORE BACK TO SCHOOL SKILL SESSIONS | SAT AUG 16, 23 @8AM
Sharpen your skills this August! Saturday skill sessions are here to help you level up. Limited to 12 athletes per session, no extra cost, sign up on Zenplanner now!
August 16 – Weightlifting: clean & snatch heavier, faster, safer
August 23 – Rowing: power, pacing & efficiency
🏆 SUMMER SLAM | SAT AUG 30
Team up. Throw down. Claim the title of Fittest Duo in the Gym! A friendly partner competition is coming…
Teams of Two, RX & Scaled Divisions — Male & Female Categories
Limited to 10 teams per division, so grab your buddy & sign up at the front desk.
Want to be a part of it, but not up for competing? We’d love your help judging!
PROGRAMMING
COMMUNITY:
Partner Workout with Coach Nick!
In Teams of 3:
EMOM30
1 – 15/12 Cal Row
2 – 12 DB Thrusters
3 – 10 Pull-Ups
(athletes not finishing within :40-:45 per station should scale down reps)
WEIGHTLIFTING:
LIFT:
Power Snatch + Hang Power Snatch (1+2)
*focus on speed under the bar
ACCESSORY:
3x
6 Straight Leg Box Jumps
12 Overhead Weighted Sit Ups
15 Reverse Fly
THE PUMP:
BENCH PRESS:
20:00 to Build to a Heavy Single
ARMS:
5 x
10 Bench Press @ 40-50% of Single
20 Banded Tricep Ext
10 Bentover DB Rows
20 Banded Curls
*Perform movements straight through
*Rest 1-2 Minutes between sets
AB CASHOUT:
3 x
:45 Plank
:15 Rest
:45 Sit-ups
:15 Rest