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NewsWorkout

Week of 07/13/20

More Classes Added

We have added a 7:15am on Tuesdays and Thursdays.

Because of the schedule at the dry cleaners, I don't see us being able to add any more classes during the day. And the 7:00pm doesn't appear to be all that popular, so I don't see us adding any later classes either. So, this looks like how the schedule will shake out for awhile now.

Important Outdoor 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.
  • Outdoor gym mats will be available and will be sanitized after each class, but you are welcome to bring a yoga mat or bath towel with you as well if you choose. We also recommend bringing a small face towel. Women should consider tying hair back and wearing a headband to minimize the temptation to touch your face and hair.
  • THINGS TO KEEP IN MIND AT THE GYM:
  • All athletes must have a mask, and wear it until they are in their workout box. We are not requiring masks to be worn while working out. Only when outside of your workout box (unless you are out running).
  • No children. No spectators.
  • Athletes and their equipment must remain in your designated box.
  • Wipe down all equipment before and after using it.
  • Sanitize hands either before, after, or both before and after the class.
  • 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, July 13, 2020
    WOD
    3RFT
    20 russian swings (53/35)
    20 mb cleans (20/14)
    20 sit-ups (20/14)
    20 double unders

    The sub for singles will be 60 singles.
    Tuesday, July 14, 2020
    STRENGTH Hang Power Cl: 3×5 @ 65% of 1RM

    WOD
    Every 4 minutes for 6 rounds
    30 air squats
    20/15 calorie row
    10 shoulder-to-overheads (95/65)
    Wednesday, July 15, 2020
    SKILL
    2RNFT – core work
    20 knees-to-chest
    20 leg raises over object
    20 flutter kicks
    20 second plank
    20 heel touches
    20 opposite elbow to opposite knees
    20 bicycles

    WOD
    30-20-10
    lateral jumps
    plate push-ups
    burpees
    v-ups
    kb presses (from ground)
    lunges (2-for-1)

    The kb presses will be done from a bench press position laying on the ground. Have your elbows touch the ground, and pop back up to full extension
    Thursday, July 16, 2020
    WOD
    4RFT
    15 deadlifts (115/75)
    12 back squats (115/75)
    9 hang power cleans (115/75)
    6 push jerks (115/75)
    Friday, July 17, 2020
    SKILL
    13, 12, 11, 10, 9 unbroken push-ups

    WOD
    15min EMOM
    MIN 1: 2-4 barbell complexes
    MIN 2: 30 second plank hold
    MIN 3: 200m run

    The barbell complex is a squat clean > reverse lunge right > reverse lunge left > thruster

    Choose a rep count for the complex that will allow you 15-20 seconds of rest.
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