Saturday | August 23, 2025

ANNOUNCEMENTS

🏆 SUMMER SLAM | NEXT SATURDAY 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!

No classes on 8/30! All classes are cancelled for the Summer Slam competition. Sign up and test your progress – come see how far you’ve come!

PROGRAMMING

COMMUNITY:

In Pairs, 25 Min Cap
100 Deadlifts, shared
80 Hang Power Cleans, shared
60 Hang Power Snatches, shared
1-Mile Run, together

WEIGHTLIFTING:

LIFT:
Behind the Neck Jerk + Push Press + Jerk (1+1+1)
*focus on strong and tall dips for all three reps

ACCESSORY:
3x
8 Wall Slides
8 Vertical Jumps to Target

-then-

1:00 Copenhagen Plank, each side

THE PUMP:

BENCH:
12-10-8-6-4 Bench Press (Building) 

ARMS: 
Every :40 x 20 rounds: 
1: 10-15 Supinated Barbell Rows  
2: 10-15 Close Grip Push-ups 
3: 10-15 DB Curls 
4: 10-15 Dips (May use Bench, Rings, or Matador)

ABS: 
Coaches Choice