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Coach Amanda


June 6, 2024

FRIDAY 06/07/2024

Thank you all for a great member appreciation week- We are so thankful for your continued support and can only do what we do because of YOU! Let's continue that same energy into a new week with new opportunities to become stronger today than yesterday. Come to class each day with an attitude of I can do this, and let that permeate into your encouragement with your fellow members. As the proverb says, “If you want to go fast, go alone, if you want to go far, go together." Fitness is about longevity and we are stronger together. Let's get after it!!


Open Gym Times this Week | Saturday 11 am -12 pm+ Sunday 1-3 pm

Whiteboard of the Day

Today’s workout is the first Service Cup workout in honor of Daniel Crabtree who was killed in action on June 8, 2006, serving in Al Kut, Iraq.

This workout is a moderate time domain, pyramid-style workout.

Choose a light thruster load that allows proper depth with sound mechanics and requires no more than 3 sets completed in 90 seconds or less.

Scale each element as needed to start the 800-meter run by about 7 minutes into the workout, allowing for completion in under 20 minutes.

Complete the pull-ups in sets of 10 or more to take no more than 5 sets and/or 3 minutes to finish each set of 50 reps.

Following the workout, stick around for some stretching and mobility prior to leaving the gym.

Workout of the Day



For time:

50 pull-ups

400-m run

21 thrusters (65/95 lb)

800-m run

21 thrusters

400-m run

50 pull-ups

– 20:00 time cap.


:30 kneeling quad stretch/side

:30 standing calf stretch/side

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