7/03/19

REMINDER: We will be closed for the 4th of July and the 5:30am class on July 5th. We will run all regular scheduled classes on the 5th. Have a fun and safe 4th of July everyone!

Goals are important. If you don’t have any, then what are you working for? What are your health and fitness goals that you’d like to accomplish this summer? Maybe yours need to be diet related? Water intake? Consistency in the gym? A specific movement you want to work on? Rehab? Mile time? Prepping for a comp or sport? If you haven’t written them on the board yet, we encourage you to get them up there so we can all help each other and hold each other accountable! As you’re devising your goals, remember to make them measurable and attainable. Coaches are here to help if you need assistance finding goals right for you.

Goals are important. If you don’t have any, then what are you working for? What are your health and fitness goals that you’d like to accomplish this summer? Maybe yours need to be diet related? Water intake? Consistency in the gym? A specific movement you want to work on? Rehab? Mile time? Prepping for a comp or sport? If you haven’t written them on the board yet, we encourage you to get them up there so we can all help each other and hold each other accountable! As you’re devising your goals, remember to make them measurable and attainable. Coaches are here to help if you need assistance finding goals right for you.

Strength: Every 2:30 for 10:00 (4 sets)

5 Dumbbell shoulder press

Strict Bar Complex A: 3 Strict pull-ups, 3 Top half pull-ups, 3 Bottom half pull-ups

HERO WOD: "DG"

AMRAP 10:00 of:

8 Toes to bar

8 Dumbbell thrusters (35lbs/25lbs)

12 Dumbbell walking lunges (35lbs/25lbs)

U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on Aug. 8, 2012, from injuries suffered during a suicide-bomb attack in Kunar Province, Afghanistan. He is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.

May GOD bless him, his loved ones, and all our Armed Forces that serve and have served our great country.