Blog Header Image

Coach Amanda


June 12, 2024

THURSDAY 06/13/2024

As we step into a new week at the gym, it's crucial to remember the importance of maintaining consistency in your routine, especially during the busy summer months. While travel plans and a hectic schedule may tempt you to skip workouts, staying committed to your goals is more important than ever. Regular exercise not only helps you stay in shape but also boosts your energy levels, improves your mood, and keeps you feeling your best, no matter where your summer adventures take you. You always have an at-home option for every workout that is perfect for on-the-go fitness. Don't the heat get you down, come on in and embrace the sweat as we tackle another week together.


Open Gym Times this Week | Saturday 10 am -12 pm+ Sunday 1-3 pm

Only one Saturday class @ 10 am.

Saturday July 20th- US National Whitewater Center Takeover 2 - 9 pm

Saturday August 3rd- AMRAP4Autism (let us know if you want to participate and need a partner!)

Whiteboard of the Day

Today’s workout combines weightlifting and gymnastics and should take you no more than 15 minutes, with advanced athletes finishing closer to 8 minutes.

Plan to complete 10 or more sumo deadlift high pull reps at a time; scale load as needed to do so. Beginner athletes should shoot for 6 or more reps at a time.

Each set of burpees should take no more than 3 minutes; scale reps as needed.

The total plank hold time is accumulated. If it takes longer than 2 minutes to accumulate a 1-minute plank hold, scale duration and/or perform the plank from your knees.

We’ll work on sumo deadlift high pull timing and efficiency as we warm up today. Try to carry what we practice into your workout.

Stick around when we’re done for some fun on the GHD.

Workout of the Day


For time:

30 sumo deadlift high pulls (55/75 lb)

1:00 plank hold

30 lateral burpees over the barbell

1:00 plank hold

30 sumo deadlift high pulls

1:00 plank hold

30 lateral burpees over the barbell

– Plank hold time is accumulated.




30 GHD back extensions

Continue reading