Did you check those emails? We covered a handful of important items as we come back.

I’m still looking for volunteers for some of these test classes! Comment below and I’ll get in contact with you.

WORKOUT for Tuesday 6/23/2020 – LUMINARA

Accumulate quality candlestick rolls within 6:00. Goal is 30, then

60 pushups + 2 shoulder taps, start & EMOM 8 jumping lunges

Post time to comments.

2nd Serving: Need More Work?

10x 100m run at 80-90%, resting 2:00 or more between efforts. Push hard, but don’t go completely all out (if you can finish all 10 rounds and feel good about your effort you did it correctly!)

Pullup Strength Ladder: EMOM x3 do 1-2-1 reps.

READ: Opinion: America Is Too Broken to Fight the Coronavirus – NY Times
RESEARCH: What are you doing to prevent yourself from getting COVID-19? What precautions are you taking- think about the new habits you have, how you dress, how you socialize, and what you do when you go outside of your residence. Do you wear a mask to protect not only yourself, but others? Are you taking this seriously? What kind of methods do you use when washing your hands or using hand sanitizer? Do you know some of the complications that arise from those “who’ve recovered from Coronavirus”? The gym will open up soon- we’re going to do everything possible to keep everyone safe! Just remember your responsibility to do the same. Respect the rules we’ll have in place and we’ll get through pandemic together, stronger and healthier than we have before.
WATCH:

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: