06/19/2018

Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!

2. Bring a Friend Day – Saturday June 23rd

3. Family Bouldering Night! – Come learn basics of bouldering and enjoy some
complementary beverages from Good People. Bring the kids, there will be
plenty of activities for everyone. Thursday 6:30pm

Metcon (AMRAP – Rounds)
27 Minute EMOM (9 Rounds)
Minute 1) 18/14 Calorie Row
Minute 2) 12 Box Jumps, 24/20″
Minute 3) 10 HSPU

Record number of rounds successfully completed.

Competition Standard (Rx+):
Minute 3) 10 HSPU + 20 Double Unders

Masters 55+ (Rx):
Minute 1) 15/12 Calorie Row
Minute 2) 12 Box Step Ups
Minute 3) 10 DB Push Press, 35/25#

Scales:
Scale # of Calories to finish within the minute
Box: 20/16″ or step ups
Box HSPU, Pike Push Ups, DB Push Press

WORKOUT OF THE DAY