Yoga with Ivan will celebrate the solstice today. The internet stream isn’t strong enough so we’ll run a recorded session from Central Washington!

WORKOUT for Sunday 6/21/2020

12:00 AMRAP of
3-6-9-12-15-etc.
backpack thrusters, medium-heavy weight
200m run OR 30 Penguin jumps OR 10 calorie row

Equipped Option:
12:00 AMRAP of
3-6-9-12-15-etc.
thrusters, 44/30/20kg
10 calorie row OR 35 double unders OR 200m run

Post total thrusters to comments!

RESEARCH: How many Black faces have you talked to since the protests began? How many people of color have you had meaningful conversations with?

If your circle doesn’t contain too many BIPOC, or if you have a hard time talking about racial injustice maybe check out Uncomfortable Conversations with a Black Man. Featuring Emmanuel Acho, former NFL linebacker and current analyst for Fox Sports, he grew up in a family who was involved in African missionary work since he was a child and continues to this day.

WATCH: Episode 1 of Uncomfortable Conversations with a Black Man

 

Make sure you allow our Black friends and family the entire day to celebrate in the #CHOP. Non-Black allies can help around the perimeter, otherwise go out and support Black-owned businesses!

You can purchase prints of the BLACK LIVES MATTER art on Pine St direct from the artists here at 11am PST.

WORKOUT for Juneteenth, Friday 6/19/2020

10-to-1 reps for time:
odd-object deadlifts
HSPU or pike pushups

Equipped Option:
10-to-1 reps for time:
deadlifts (medium-heavy: 2x 50/35/20lbs dumbbells, 2×24/16/8kg kettlebells, 103/70/50kg)
HSPU or pike pushups

Time cap is 10:00 so utilize loading and skills that allow you to finish within that time. Post time and equipment used (if any) to comments.

2nd Serving: Need More Work?

400m overhead carry, rest 2:00, repeat for a total of 3 rounds

HSPU Strength Ladder: EMOM x7 do 1-2-1 reps

RESEARCH

What is Juneteenth and why should we celebrate it?

WATCH

WORKOUT for Wednesday 6/17/2020

4:00 AMRAP, 1:00 rest in between, for 5 total rounds
5 burpee with 2 jumping lunges
10 weighted good mornings

Equipped:
4:00 AMRAP, 1:00 rest in between, for 5 total rounds
5 burpee with 2 jumping lunges
10 kettlebell swings, 20/16/8kg kettlebell or 50/35/20lbs dumbbell

Use this timer! Post lowest round score to comments.

Notes: The rounds are short, so this should be a sprint. Similar to tabata scoring, we want to see you maintain the same pace throughout the workout, so your score is the lowest score out of the 5 rounds.

2nd Serving: Need More Work?

HSPU Strength Ladder

every 2:00 x3 do 1-2-3-2-1 reps

READ:

Lots of different things being circulated online and it’s important that you read what you’re about to share or what comment section you decide to get in. Make sure that you recognize misinformation before you share anything.

Just think twice before hitting that post button, even if it’s for all the right reasons.

WATCH:

Check your inbox if you haven’t seen it this past weekend.

WORKOUT for Monday 6/15/2020

The Retest

tabata front squats, rest 5:00 then

max burpees in 7:00

Compare to 2020 0601. Post results to comments.

2nd Serving: Need More Work?

5:00 of max rep power snatches, immediately into

4:00 of max rep power cleans, immediately into

3:00 of max rep shoulder-to-overhead, immediately into

2:00 of max rep deadlifts

HSPU Strength Ladder: this was a 12-week-long program and this is the 12th week! Do one round of 1-2-3-2-1 every 2:00 for 3 total rounds

We’re going to move into strict pullups or bent-over rows beginning next week!

RESEARCH

Read the link below, write their corporate offices, then sign the petition in a show of support of a neighborhood staple. #SaveStore130

READ: Employees Say Capitol Hill Trader Joe’s Closed Store as Retaliation For Protest Participation – KUOW
WATCH:

Big thanks to all of the members who were able to attend our Town Hall Meeting this past Thursday.

 

*UPDATE* We’ve moved the notes to Thursday’s post comments! Since then we’ve had numerous discussions on what our community means to us, had more time to reflect what’s important to us.

We have a more definitive message that we will share tomorrow.

> > > Please Take This REOPENING Survey < < <

+ + + +

We love our community and can’t wait to get back to training

We have HIIT on YouTube Live at 10am:

WORKOUT for Saturday 6/13/2020

AMRAP in 25:00
800m run
30 rollover burpee
30 front squats

EQUIPPED DOES
AMRAP in 25:00
800m run
30 hang cleans
30 front squats

Post times and equipment to comments!

RESEARCH

As we have been having the hard conversations and looking inward, what are you doing to be ANTI-RACIST? Learning from social media is probably not the best idea so check out this extensive list of resources and begin reading something today.

READ: Breonna’s Law: Council Unanimously Votes to Ban No-Knock Warrants – WLKY
READ: City of Seattle Will Transfer Fire Station 6 to Community – City of Seattle
WATCH: MILESwithMILES #01: “Coast Running”