GROUP WARMUP
2 sets –
:30 Airbike
5 Tempo Airsquats
5 Wall balls
5 Inchworms
METCON TEST
For time –
25-15-10 reps of:
Wall balls RX 30/20; Intermediate 20/14; M55+ 14/10
Air Bike Calories
*10 minute time cap*
STRENGTH
3 sets –
6 Hex bar Deadlifts
50ft Sled Push
3 sets –
7 Glute Hip thrusts
10 Single leg glute bridges + :20 single leg glute bridge hold
How to be a Part of Our Gym-munity
From our experience, those who really become immersed in the community of our gym are the ones who typically reap the most benefits. You make friends, you become more accountable; you ask questions, you understand the
training better; you enjoy your time in here, you are more likely to stay
consistent; you stay consistent, you see results!
No doubt, most people who join our gym do so to get in better shape. But,
an extra perk is the group of supportive coaches and members who also want you to succeed. Below are a few pointers that may help you become more a part of our gang!
- If your schedule allows, work out a different classes. Morning people: try a night class from time to time or vice versa. This will allow you to meet new people and benefit from different coaching styles.
- Attend our events. From partner workouts to social outings, we offer lots of opportunities throughout the year with the goal of getting to know you all as PEOPLE and not “members” or “athletes.”
- Simply say “hi”. I can attest that we have a very diverse, fun, interesting and intelligent group of people within our gym. We do our best to introduce new members, but don’t be afraid to strike up a conversation.
Everyone started off as a newbie here!
- Ask questions to your coaches. If you don’t understand something, speak up. Chances are, someone else can also benefit from your questioning. We love our jobs as coaches and welcome the conversation.
That said: mark your calendars for Saturday, July 28. We will be hosting a dodgeball tournament and our annual girls and guys nights out! Details to come…