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:
Strict Pull-ups
[Advanced]
Build to Heavy Single Weighted Pull-up in 10 minutes
-then-
Perform Max UB Strict Pull-ups (with no weight)
[Intermediate]
Perform Max UB Strict Pull-ups
-then-
5 sets of: 50% reps, rest as needed between sets
[Beginner]
Perform Max UB Strict Pull-ups (even if this is zero)
-then-
EMOM 10 of: 1-3 Strict Pull-ups (may use a band)
CONDITIONING:
——RX——
EMOM 20 of:
Min 1) 12/10 Calorie Echo Bike
Min 2) 12 Pull-ups (RX+ = Chest to Bars)
Min 3) 6 Shuttle Runs
Min 4) 6 Sandbag Cleans
——FITNESS——
EMOM 20 of:
Min 1) 12/10 Calorie Echo Bike
Min 2) 12 Ring Rows
Min 3) 6 Shuttle Runs
Min 4) 12 Dual Dumbbell Power Cleans
——NOTE——
Shuttle Run: 25ft out and Back