Five Workouts, Starbucks Coffee, Breakfast (Bagels, Fruit, Pastries), Lunch (Gourmet Sandwiches & Salad), Dessert, Team Competition, 4-Weeks of Prep Classes, and over $800 in prizes.

Reminders:

• Members Save 25% During Our Pride Sale
• Please Join Sand & Steel at the Alexandria Pride Parade this Saturday: 2-5PM in Old Town.

New Early Enrollment Bonuses:

Got too many T-Shirts? You can now select your enrollment bonus:

• Pride T-Shirt
• $20 Discount Code for the Powerlifting Course beginning July 15
• Pride Coaster full color
• Pride Sticker 4 x 4
• Pride Pin

Early enrollment ends July 11, 2023.

First Five Pride Prep Workouts Announced

Get a bonus raffle ticket when you:

1. Log your workout;
2. Wear Pride Themed Clothes during the workout such as Rainbow-colored clothing or displays the words PRIDE, LGBT, LGBTQ, LGBTQIA; Sand & Steel has two styles of LGBTQ shirts and rainbow wrist bands for sale;
3. Indicate that you wore Pride Themed Clothes by including a #PRIDE hashtag in your SugarWOD notes.

Pride Prep Workout #1 (Friday, June 2)

For time:
21-15-9:
Hang power snatches (65/95 lb)
Toes-to-bars

Pride Prep Workout #2 (Saturday, June 3)

For time with a partner:
1,000m run
- Split the runs. One person works at a time.

Right into...

50 Curtis-P Complex (55/75 lb)*
* Both partners perform 4 burpees at the TOP of each minute.

Finish with...

800/1,000m row
- Split the row. One person works at a time.

Pride Prep Workout #3 (Monday, June 5)

Max Distance Row in 20 Minutes.

Pride Prep Workout #4 (Wednesday, June 7)

- RX -
6 x 2:00 rounds:
50-ft handstand walk
Max ring dips in the remaining time
- Rest 1:00 between rounds.
- Score is total dips.

- INTERMEDIATE -
6 x 2:00 rounds:
1:00 handstand walk attempts
Max ring dips in the remaining time
- Rest 1:00 between rounds.
- Score is total dips.

- BEGINNER -
6 x 2:00 rounds:
20 piked or plank shoulder taps
Max burpees in the remaining time
- Rest 1:00 between rounds.
- Score is total burpees.

Pride Prep Workout #5 (Friday, June 9)

230608

- RX -
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups

- INTERMEDIATE -
6 rounds for time:
9 hang squat cleans (75/115 lb)
6 chest-to-bar pull-ups

- BEGINNER -
6 rounds for time:
9 hang squat cleans (55/75 lb)
12 jumping pull-ups