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
STRENGTH:
Front Squat:
1 x 3 @ 84%
1 x 3 @ 90%
1 x 3 @ 96%
2 x 2 @ 102%
-then-
4 x 4 Front Squats @ 92%
——NOTES——
-All percentages are based on your 3RM Front Squat. If unknown, subtract ~10% and base off your 1RM.
-For example, the sets of 2×2 would be off 92% of your 1RM
-Rest as needed between all sets
CONDITIONING:
EMOM 15 of:
Min 1) 15/10 Calorie Row
Min 2) 10 Dual Dumbbell Lunge Steps
Min 3) 10 Burpee Box Jump Overs
——NOTES——
-RX+ Dumbells: 2×70/50lb
-RX Dumbbells: 2×50/35lb
-FITNESS: Perform Regular Burpees