ANNOUNCEMENTS 📢
Goal Sessions 🗒️
Now available for both new athletes and longtime members. Ready to set new goals and crush them? Reach out to Kevin and Marcelo to book a time. And don’t forget to add your goals to the goal wall!!
WHOLE30 Challenge with Coach Nick 🥬
Challenge starts Thursday, May 1! If you were not able to make the meeting and are still interested in joining DM @NickOlas1225 or speak to him at the gym.
Save the Dates 📅
- Saturday 5/17 – Picnic Outing @ Astoria Park Starting at 5pm.
- Monday 5/26 – Memorial Day Murph; Heats at 8:15am, 9:30am, and 10:45am.
PROGRAMMING
STRENGTH:
Strict Pull-ups
[Advanced]
2 x 3 Weighted Pull-ups
4 x 2 Weighted Pull-ups
[Intermediate/Beginner]
EMOM 12 of: 1-3 Strict Pull-ups (may use a band)
CONDITIONING:
——RX——
AMRAP 20 of:
200m Run
12 Pull-ups (RX+ = Chest to Bar)
8 Dual Dumbbell Box Step Overs (2×50/35lb – 24/20 in box)
——FITNESS——
AMRAP 20 of:
200m Run (or 500m Bike)
12 Ring Rows
12 Single Dumbbell Box Step Ups