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

Push Press (5×2)
Build to 80% of 1 RM, Perform 5 sets of 2 at that load.
Metcon (AMRAP – Reps)
4 Rounds
3:00 AMRAP
400m run
With remaining time after the run: Max Effort STO 75/55#
1:00 Rest

Record total number of STO reps.

Competition Standard (Rx+):
Barbell: 115/85#

Master 55+ (Rx):
500/400m row
Barbell: 65/45#

Shorten the run distance accordingly: should have at least :30 for STO
Barbell: 65/45#, 45/35#