Announcements
July 4th Workout will be at 7:00 AM.
No other Classes will be held that day.
 
Motivation
One of the greatest sounds of summer.  Kids giggling as they fly down the slip and slide.  I wonder if the grass in my front yard will recover.  But if it doesn’t that is ok because I can still hear the sounds of my kids and their friends giggling and laughing.  Are you enjoying the summer?  I mentioned this already but I am amazed at what an overwhelmingly good feeling it is to have Daniel working in the gym.  It has boosted his confidence as people have complimented him on how hard he is working and how well of a job he is doing.  Today I showed him the plans for what we are trying to do with the small gym and had him help me sift through the quotes to make sure we could save money where we could.  He could a good lesson in business spending and budgeting.
 Workout Strategy
Another 3 part workout.  We are helping you take the guess work out of how fast to go during a workout.  We are breaking these workouts into 30 second intervals.  Try to accomplish the pull ups in 30 seconds and then complete the box jumps in the next 30 seconds.  This will keep you on a pace that will allow you to complete the workout in the designed requirement.  This also gives you a better way to asses if you are in the right level.  Remember each workout varies.  You may be better at some movements than others.  We want everyone to get their first pull up or improve their efficiency at pull ups.  At the same time we want to see you get better at running and rowing.  To get better at these movements there are two trains of thought.  Do them a lot at a slow pace or do just a few at a really fast pace.  I assume you would rather run one 400 meter run then to do 4 of them.  Same with rowing.  There is a lot you can learn about your abilities in today’s workout.  
 
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3
Level 1:

 

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

10 Ring Rows

6 Box Jumps

Rest 2 minutes

500 Meter Row

*Run more than 2 minute 0 seconds

*Row more than 2 minute 15 seconds

Level 2: 

 

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

4/2 Pull Ups

6 Box Jumps, 20/16″

Rest 2 minutes

500 Meter Row 

*Run less than 2 minute 0 seconds

*Row less than 2 minute 15 seconds

Level 3:

 

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

8/5 Pull Ups

8 Box Jumps, 24/20″

Rest 2 minutes

500 Meter Row

*Run less than 1 minute 40 seconds

*Row less than 2 minute 0 seconds

Level 4:

 

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

10/8 Pull Ups

10 Box Jumps, 24/20″

Rest 2 minutes 

500 Meter Row 

*Run less than 1 minute 20 seconds

*Row less than 1 minute 45 seconds

Get more awesome: 40 Ab Mat Sit Ups