ANNOUNCEMENTS
🎒 BACK TO SCHOOL SKILL SESSIONS | SAT AUG 9, 16, 23
- 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 9 – Gymnastics: mad skills, from pushups to muscle-ups
- 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:
In Teams of 3
EMOM 18
1) 8 Deadlifts (RPE 7)
2) 8 Box Jump Overs (24”/20”)
3) 8 Pull-Ups or Ring Rows (Bands allowed)
Athletes switch each minute.
Rest 3:00, then
AMRAP 8
8 Deadlifts (RPE 7)
8 Box Jump Overs (24”/20”)
8 Pull-Ups or Ring Rows (Bands allowed)
Athletes rotate through stations as each finishes.
🏋🏻 WEIGHTLIFTING:
LIFT:
Pause Jerk + Jerk
*aim to hit heavier than last week’s complex
ACCESSORY:
4x
10 Single Arm DB Push Press, each side
10 Goblet Reverse Lunges, HEAVY
💪 THE PUMP:
BENCH PRESS:
6 x 4 – Building to a Heavy 4 (Trying to beat last weeks 6)
-then-
2 x 4 @ 90%
SINGLE ARM DB ROW:
3-5 x 8, each arm AHAP
ARMS:
Every :45 x 20 rounds (15:00)
1: 10-15 Aussie Rows
2: 10-15 Plank Up Downs
3: 10-15 DB Cheater Curls
4: 10-15 OH DB Tricep Ext
ABS:
Coaches Choice