And Yet Another Spot!
At this point, all of our classes moving forward will have 10 spots available in them.
There will have to be adjustments in class based on the workout and equipment available, but we wanted to get as many people in to workout as possible, so help us by being flexible when you arrive to class! And we'll all be able to work up a good sweat.
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, August 3, 2020
WOD
24min EMOM
MIN 1: 15/12 calorie row
MIN 2: 12 kb presses (35/26; each hand)
MIN 3: 10 jumping lunges
We’re aiming for a MAX of 45 seconds of work, and 15 seconds of rest. Test out the first round of each exercise and make sure you’re hitting that. If not, drop down for the second time around.
24min EMOM
MIN 1: 15/12 calorie row
MIN 2: 12 kb presses (35/26; each hand)
MIN 3: 10 jumping lunges
We’re aiming for a MAX of 45 seconds of work, and 15 seconds of rest. Test out the first round of each exercise and make sure you’re hitting that. If not, drop down for the second time around.
Tuesday, August 4, 2020
WOD
20min AMRAP
5 push-ups
10 sit-ups
15 air squats
20min AMRAP
5 push-ups
10 sit-ups
15 air squats
Wednesday, August 5, 2020
WOD
0:00 to 5:00 – 800m run
5:00 to 9:00 – 600m run
9:00 to 12:00 – 400m run
then, starting at 12:00 on the clock…
Every 5 minutes for 3 rounds
30 sit-ups
15 deadlifts (135/85)
200m run with medball
0:00 to 5:00 – 800m run
5:00 to 9:00 – 600m run
9:00 to 12:00 – 400m run
then, starting at 12:00 on the clock…
Every 5 minutes for 3 rounds
30 sit-ups
15 deadlifts (135/85)
200m run with medball
Thursday, August 6, 2020
SKILL
16, 15, 14, 13, 12 unbroken push-ups (week 5)
WOD
400m run
then
21-15-9
kb snatches (35/26)
calorie row
goblet lunges (35/26)
then
400m run
16, 15, 14, 13, 12 unbroken push-ups (week 5)
WOD
400m run
then
21-15-9
kb snatches (35/26)
calorie row
goblet lunges (35/26)
then
400m run
Friday, August 7, 2020
STRENGTH
Hang Power Cleans: 3×3 @ 80% of 1RM
WOD
15min AMRAP
8 bar-hopping burpees
8 hang power cleans (50% of 1RM PP)
25 double unders
8 push presses (50% of 1RM PP)
Hang Power Cleans: 3×3 @ 80% of 1RM
WOD
15min AMRAP
8 bar-hopping burpees
8 hang power cleans (50% of 1RM PP)
25 double unders
8 push presses (50% of 1RM PP)
