Week of 01/04/21

Posted on 3 Jan at 6:56 pm

Thank you to all of our athletes, family, and friends for an incredibly supportive 2020!

Despite one of the most challenging years of our lives we were able to maintain as best we could during the quarantine, bounce back and see our friends again in the driveway, and make the move to Washington Street!

And through it all we still saw a growth in our community, a lot of progress, PRs, consistency, and perseverance! Most importantly ... a lot of learning about what we are capable of. Here's to taking these lessons with us into the new year, leaving 2020 in the rearview, and seeing what incredible things we can accomplish in 2021!

We appreciate each and every one of you! ❤

The Wellness Challenge begins! Tomorrow kicks off our next wellness challenge. We hope you're excited to get 2021 off to as good of a start as we are! Yes, Julie and I are taking part as well! Have fun with this. Don't look at the challenge as painful or tortuous. Because if you do it will be hard to complete and even harder to learn from. Use it as a way to discover what clean/whole foods you enjoy, and what delicious recipes you can make with them. Explore herbs (parsley, thyme, basil, rosemary, etc) and spices (garlic, onion powder, turmeric, cumin, cayenne pepper, etc) because eating clean doesn't mean eating the same boring thing all the time. And it certainly doesn't mean every meal has to be a salad. Lean on each other, help each other, ask each other questions. There will be plenty of info shared over the next six weeks, so the more we share the more successful we will all be. Let's get this fitness party started!

Important Indoor Class Information

THINGS TO KEEP IN MIND BEFORE COMING TO THE GYM:

Please do not come in if you are sick, someone in your home is sick, or you are questioning your exposure to someone who is sick. Even if your sickness is mild, please stay home.

If you do test positive, please alert either Julie or Brian, so that we may take a look at who you have been in class with recently, and ask them to get tested. We will keep your name confidential.

Try to minimize moving between evening and morning classes to limit additional exposure in the community.

Please do not bring any unnecessary equipment or large gym bags. Take everything home with you, including water bottles, when you leave. If you normally bring a gym bag with you, please leave your bag in the car, and remove only what you need for the day.

Please bring your own chalk container. We will no longer be using a community chalk bucket. We are happy to hand out whatever chalk we have for your personal container.

THINGS TO KEEP IN MIND AT THE GYM:

Please wait outside if a current class is inside finishing up.

Your temp will be taken daily. Must be less then 100.4 degrees.

Hit the hand sanitizer.

A mask is required inside. No mask = no class.

Please bring a change of shoes. Change on the front benches. Leaves your outside shoes there. Head for your workout space.

Anything you bring in must be brought back out daily.

No children. No spectators.

ITEMS PROVIDED FOR YOU AT EACH CLASS:

Hand sanitizer

Disinfectant spray bottle

Gym towel to wipe down equipment and area

Bucket to keep everything in

Monday, January 4, 2021

SKILL
choice skillwork

All Wellness Challenge participants should use part of this time to test their 2 minute max calorie row.

WOD
18min AMRAP
70 double unders
60 air squats
50 push-ups
40 lunges
30 strict pull-ups
20 box jump overs (24/20)
max BMU / T2B / K2E / HKR

Your result is going to be the max reps you completed for whichever move you chose.

The scale for the double unders will be 140 singles.

Tuesday, January 5, 2021

STRENGTH
Hang Power Clean: 3×3 @ 90% of 3RM

WOD
10min AMRAP
1-2-3-4-5… front squats (50% of your 1RM)
1-2-3-4-5… atomic sit-ups (25/15)

Wednesday, January 6, 2021

STRENGTH
Bench Press: 5×5 @ 85% of 1RM
then
Snatch: 3×3 @ 85% of 3RM

Thursday, January 7, 2021

SKILL
3×5 banded goblet squats (each side)
3×5 bulgarian splits squats (each side)

WOD
5min AMRAP
1 minute max mb step-overs (20;20/16;14)
30 russian twists (20/16)
1 minute rest
5min AMRAP
1 minute max kb push presses (35/26; each hand)
30 ring rows
1 minute rest
5min AMRAP
1 minute max kb lunges (35/26; one hand)
30 box side step-overs (24/20)
1 minute rest
5min AMRAP
1 minute max kb thrusters (35/26; each hand)
30 burpees

Friday, January 8, 2021

STRENGTH
Power Snatch: 3×3 @ 85% of 3RM

WOD
4RFT
5 deadlifts (50% of 1RM push press)
5 power cleans (50% of 1RM push press)
5 push jerks (50% of 1RM push press)
90 seconds rest