Summer travel has plenty of folks out of the gym this month, and if we’re not careful this can snowball into more time off as we catch up with work and make excuses and then feel bad about missing and then we hide behind the banana stand when we see Ethan in the grocery store because we feel guilty.
8am & 10:15am
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
- 3x Kneeling Shoulder CARS (Each Side)
- 3x Prone Shoulder Lift Offs
Our O4W Member of the Month for June (better late than never!) is the lover of burpees herself – Erin C! You may see her around the gym at 7 am or noon or in the evening because, despite a demanding work schedule,
“The Headless Horseman” – 18 Min Time Cap: Treat as Assessed and write Times.
– 20 Swings
– 10 KB Headcutters
– 200m Run (1st White on Clifford) Non Runners Bike 20/15 Cals.
Are you someone who likes a little coffee with their sugar, enjoys an ice cream or cup cake on a daily basis, and have a general life theme song of pour some sugar on me? Here are 3 practical steps to take to decrease your sugar intake so you can get a hold of it rather than it have a hold on you!
KB Furnace & “Cool Runnings”: 2×15 Minute Stations
KB Furnace: 3 x 5 Min RNDS
- Pick a heavy bell and try to use it for the movements.
- Mobility Series: 5 Minutes
First Section of Thoracic Spine Mobility from July Challenge with PVC.
HIIT: Rock, Paper, Scissors HIIT
CIRCUIT 1: :30/exercise on a continuously running clock (9 min at each circuit).
Mobility Series: 5 Minutes
Internal Rotation (Each Side)
– 10 Reps of Free Exploring Side Laying Internal/External Rotation
– 10 Reps with :5 Second pause at the top of each rep of Yoga Block Between legs focusing on internal rotation
This week we welcomed our July newbies to the crew, so slap them a high-five when you introduce yourself next week. And before we get to your weekly news items, I want to highlight a quote Ethan posted on Wednesday in our gym FB group:
“Integrity is choosing courage over comfort;
Melissa Neff Camper Named: 30 Min AMRAP “Neffer Enough Burpees”
AKA. “Neff’ Said” / AKA. “Neffer Stop Neffer Stopping” / AKA. “The Neffer Ending Workout”/ AKA. “Neffer gonna give you up, Neffer gonna let you down,