07/16/19
Screen Shot 2019-07-14 at 11.22.57 AM.png

______________________________________________________________

RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, August 24th: Beer Mile and BBQ Competition…Save-the-Date…details and sign up sheet at the gym!

______________________________________________________________

Warm Up:

3X:

2 Wall Climbers

10R/ 10L Lunge Position Lateral Banded Rotations

10 Push Ups

Upper Body Push:

Single Arm DB Bench: 5 X 6, Every Other Minute

Conditioning:

3X:

5 Shoulder to OH (155/105#)

10 Hanging Knee Tuck

15 Burpees

Auxiliary Work:

4X:

20 Deficit Push Ups

10 DB Front Raises

20 DB Reverse Flys

30 DB Lateral Raises

07/15/19
Screen Shot 2019-07-14 at 11.14.30 AM.png

______________________________________________________________

RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, August 24th: Beer Mile and BBQ Competition…Save-the-Date…details and sign up sheet at the gym!

______________________________________________________________

Warm Up:

3X:

1:00 Contralateral DB

:30R/:30L Side Pillar

3R/3L- Seesaw Walk

Low Body Push:

Back Squat: Cluster: 2/1/1: 2 Reps, Rest :30, 1 Rep, Rest :30, 1 Rep, 5X

Build to Heaviest Cluster You Can, One Set Every 3 Minutes

Bootcamp:

Odd/Even 10:

Even: 10 Jumping Lunges

Odd: 10 Burpees

Conditioning:

AMRAP 8:

15 Deadlifts (135/95#)

10 Hang Power Cleans

5 Front Squats

(Non-Barbell Option, Use DB's)

Auxillary Work:

Belt Squat: 3X: 1 Minute Max Reps

07/12/19
Screen Shot 2019-07-09 at 7.21.46 PM.png

______________________________________________________________

RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, July 13th: Tommy WOD

Saturday, August 24th: Beer Mile and BBQ Competition…Save-the-Date…details and sign up sheet at the gym!

______________________________________________________________

Warm Up:

3X:

5 Inchworms with Push Up

5 Pull Ups

10 Empty Bar Strict Press

Upper Body Push:

Bench Press: 5 X 5 OR DB Bench: 5 X 5

Conditioning:

4X:

5 Stone to Shoulder (140/95#)

10 TTB

15 Push Ups

Auxiliary:

5X:
10 Hammer Curls (Go Heavy)

20 Rope Tri Extensions

07/11/19
Screen Shot 2019-07-09 at 6.53.33 PM.png

______________________________________________________________

RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, July 13th: Tommy WOD

Saturday, August 24th: Beer Mile and BBQ Competition…Save-the-Date…details and sign up sheet at the gym!

______________________________________________________________

Warm Up:

Snatch Warm Up

Dynamic:

Snatch Balance: 5 X 3, Every Other Minute, One Weight Across All Sets

Non Barbell Option:

800M Farmers Carry

Conditioning:

5X:

5 Hang Power Snatch (135/95#) OR 10 DB Power Snatches

20 Calories on Rower

Auxiliary:

Deadlift: 4 X 4, Build to a Heavy Set of 4

07/10/19
Screen Shot 2019-07-09 at 3.09.41 PM.png

______________________________________________________________

RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, July 13th: Tommy WOD

Saturday, August 24th: Beer Mile and BBQ Competition…Save-the-Date…details and sign up sheet at the gym!

______________________________________________________________

Warm Up:

Dynamic

Conditioning:

“Karen”

150 Wallballs for Time

Auxiliary:

CoreWOD

07/09/19
Screen Shot 2019-07-08 at 1.29.29 PM.png

______________________________________________________________

RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, July 13th: Tommy WOD

Saturday, August 24th: Beer Mile and BBQ Competition…Save-the-Date…details and sign up sheet at the gym!

______________________________________________________________

Warm Up:

3X:

30-Second Handstand Hold

:30R/:30L Side Pillar

3R/3L- Seesaw Walk

Upper Body Push:

20 Minutes to Find Max BN Jerk

Bootcamp:

Even/Odd 20:

Even: 10 DB Push Press

Odd: 30-Second Plank Hold

Conditioning:

AMRAP 12:

15 Burpees

10 TTB

5 Box Jumps (30/24”)

Auxiliary:

5X:

10 DB Hex Press

Max Dips

07/08/19
Screen Shot 2019-07-03 at 7.40.55 PM.png

______________________________________________________________

RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, July 13th: Tommy WOD

Saturday, August 24th: Beer Mile and BBQ Competition…Save-the-Date…details to come!

______________________________________________________________

Warm Up:

3X:

3R/3L- SeeSaw Walks

10 Banded Hamstring Curls

10 Lateral Medball Throws- 5R/5L

Low Body Push:

Front Squat: 5 X 5, Same Weight, One Set Every Other Minute

OR

Belt Squat: 5 X 10, Same Weight, One Set Every Other Minute

Conditioning:

5X:

10 Thrusters (95/65#)

10 Calories on Bike or Rower

Auxiliary:

4X:

20 Back Extensions

20 Lunges

07/05/19
Screen Shot 2019-07-03 at 7.48.46 PM.png

Holiday Schedule:

Friday 07/05: 9-11am Open Gym

Saturday 07/06: Normal Weekend Hours (Class at 9am, Open Gym at 10am)

Sunday 07/07: Normal Weekend Hours (Open Gym 10am-12pm)

07/04/19
Screen Shot 2019-07-03 at 7.33.41 PM.png

Holiday Schedule:

Thursday 07/04: 9-11am Open Gym

Friday 07/05: 9-11am Open Gym

Saturday 07/06: Normal Weekend Hours (Class at 9am, Open Gym at 10am)

Sunday 07/07: Normal Weekend Hours (Open Gym 10am-12pm)

07/03/19
Screen Shot 2019-07-02 at 3.53.58 PM.png

Holiday Schedule:

Thursday 07/04: 9-11am Open Gym

Friday 07/05: 9-11am Open Gym

Saturday 07/06: Normal Weekend Hours (Class at 9am, Open Gym at 10am)

Sunday 07/07: Normal Weekend Hours (Open Gym 10am-12pm)

______________________________________________________________

RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, July 13th: Tommy WOD…Save-the-Date…details to come!

Saturday, August 24th: Beer Mile and BBQ Competition…Save-the-Date…details to come!

______________________________________________________________

Warm Up:

3X:

10 Scap Pull Up

5 Strict Pull Ups

10 Scap Push Ups

5 Inchworm w/ Push Up

Conditioning:

“Lynne”

5X:

Bench Press (BW/ 3/4BW)

Max Reps Pull Ups

Auxiliary:

CoreWOD