ANNOUNCEMENTS
🎒 BACK TO SCHOOL SKILL SESSIONS | SAT AUG 9, 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!
- THIS SATURDAY August 9 –Improve your kipping, pushups, ttb, 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
STRENGTH:
Front Squat:
1 x 3 @ 76%
1 x 3 @ 81%
1 x 3 @ 86%
1 x 3 @ 91%
1 x 3 @ 96%
-then-
3 x 6 Front Squats @ 86%
——NOTES——
-All percentages are based on your 3RM Front Squat. If unknown, subtract ~10% and base off your 1RM. For example, the top set of 1×3 would be off 86% of your 1RM
-Rest as needed between ALL sets.
CONDITIONING:
EMOM 15 of:
Min 1) 15/12 Calorie Row
Min 2) 50 Double Under
Min 3) 20 Wallball
——NOTES——
-RX Wallball: 20/14 lb
-Fitness athletes to perform single unders