ANNOUNCEMENTS
🎒 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:
CrossFit Games-inspired Team Relay Workout!
Teams of 4: Bring your running shoes, your jump rope, and your full-on beast mode.
🏋️ WEIGHTLIFTING:
LIFT:
3 Position Snatch (Hang + Low Hang + Floor)
ACCESSORY:
3x
12 Reverse Fly
12 Plate Halos, each direction
-then-
3:00 Chinese Plank
*add weight if able
*perform in as little sets as possible
💪🏾 THE PUMP:
BENCH PRESS:
Build to Heavy 2 (Try to beat last weeks 4)
-then-
2 x 2 @ 90%
CHEST SUPPORTED BARBELL ROW:
3-5 x 8 AHAP
ARMS:
3-5 x
3 Way Skull Crusher (10 reps to nose + 10 reps to forehead + 10 reps to bench
3 Way Bicep Curl (10 reps to chest + 10 reps to chin + 10 reps to forehead)
ABS:
3-5 x
20 Medball Sit-ups
:20 Hanging Knee Tuck