Intrepid Athletics

It’s the LAST DAY of Bring a Buddy Week.

July 20–26: bring any guest to the gym for FREE.

No drop-in fee—just show up, train together, and let your buddy see what the vibe is about.

If you’ve been saying “we’ll come later this week”… this is later.

Tag who you’re bringing today.

Day 6 of Bring a Buddy Week

July 20–26: bring any guest to the gym for FREE— no drop-in fee.

Today’s vibe: Cardio Day

MAP 10 / 60 minutes total @ 70% effort (easy pace / Zone 1 heart rate)

Pick your engine (or mix & match):
-Elliptical
-Rower
-Treadmill
-Bike
-Bike path

Goal: keep it smooth, conversational, and consistent — leave feeling better than when you started.

Tag your buddy and tell us what you’re choosing today.

Day 5 of Bring a Buddy Week

July 20–26: bring any guest to the gym for FREE — no drop-in fee.

Reminder: We’re raffling off a FREE 1-month membership for you AND your buddy.

Weekend challenge (Fri–Sun):

Train 3 days together this weekend. Make it a hang, not a hassle—show up, get a sweat in, then go enjoy the rest of the day.

How to enter the raffle:

1. Grab the Buddy Sheet

2. The member + buddy sign on the SAME line (one line = one entry)

3. You’re both entered to win

Tag your buddy and tell us which day you’re coming in first.

Day 4 of Bring a Buddy Week

July 20–26: bring any guest to the gym for FREE— no drop-in fee.

RAFFLE (running through the end of the week): We’re giving away a FREE 1-month membership.

How to enter (important):

- Grab the Buddy Sheet
- The member + the buddy BOTH sign on the SAME line (one line = one entry)
- You’re both entered: the buddy is entered to win, and the member who brought them is entered to win too

We’ll draw the winner at the end of the week. Tag who you’re bringing and come get on the sheet!

Day 3 of Bring a Buddy Week.

July 20–26: bring any guest to the gym for FREE.

No drop-in fee—just show up, train together, and let your buddy see what the vibe is about.

Workout suggestion (move well, have fun):

- Squat: Goblet squat — 8–10 reps
- Hinge: Kettlebell deadlift (or RDL) — 8–10 reps
- Push: Push-ups (or DB bench) — 8–12 reps
- Pull: Ring/TRX rows (or cable row) — 8–12 reps
- Carry: Farmer carry — 40–60 ft
- Lunge: Reverse lunge — 8 reps/side
- Sprint: 20–30 sec hard effort (bike/row/run) + 60–90 sec easy
- Throw: Med ball slam — 6–10 reps
- Jump: Box jump (or broad jump) — 3–5 reps

Run it 2–4 rounds, keep it crisp, rest as needed.

Tag your buddy + tell us which movement was the hardest.

Day 2 of Bring a Buddy Week.

July 20–26: bring any guest to the gym for FREE.

No drop-in fee—just show up, train together, and let your buddy see what the vibe is about.

Tag who you’re bringing for Day 2.

Day 1 of Budday is here!

Bring a buddy FREE — for today only or all week — and let them experience the community, workouts, and vibe firsthand.

Before you jump in:

1. Sign the Front Desk Buddy Sign-Up Form
2. Sign the waiver on the iPad

Let’s train together—see you in the gym.

We’ll be closed for the next two days. Sorry for the inconvenience. Enjoy time with family, as we’ll be doing the same!

Happy birthday to the twins, Mike and Matt! We’re so thankful for everything you do for Intrepid—your leadership, consistency, and the way you show up for the team make a real difference every day.

You both bring a ton of value: you lead by example, you keep standards high, and you make it easier for everyone around you to do their best work. Your steady presence and commitment don’t go unnoticed, and we’re grateful for the impact you’ve had on the culture and the people here.

Wishing you an awesome birthday filled with time with family, lots of laughs, great food, and a well‑deserved break. Here’s to a strong year ahead—more wins, good health, and plenty of moments worth celebrating.

And happy Father’s Day to all the fathers—thank you for the love, hard work, patience, and example you set at home and in your communities.

Hybrid access only at the gym all day today, as we’re busy cheering at another Dragon Boat Race for Hope Chest of Buffalo. 🐉🚣‍♀️