Cooler Temps
No news to report outside of the weather this week ... it's looking a little cooler, and a lot less humid. Let's hope it stays that way.
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 17, 2020
WOD
3RFT
30/25 calorie row
20 mb clean to mb thrusters (20/14)
10 burpees over parallette
3RFT
30/25 calorie row
20 mb clean to mb thrusters (20/14)
10 burpees over parallette
Tuesday, August 18, 2020
SKILL
3 rounds – core work
30 second plank hold
30 second overhead hold (25/10)
30 second hollow hold
30 second squat hold
WOD
5 rounds of 3 mins on / 1 min off of…
5 Russian swings (35/26)
5 kb front squats (35/26)
5 kb push presses (35/26)
… alternate arms and start with the right.
3 rounds – core work
30 second plank hold
30 second overhead hold (25/10)
30 second hollow hold
30 second squat hold
WOD
5 rounds of 3 mins on / 1 min off of…
5 Russian swings (35/26)
5 kb front squats (35/26)
5 kb push presses (35/26)
… alternate arms and start with the right.
Wednesday, August 19, 2020
STRENGTH
Hang Power Cleans: 3×3 @ 85% of 1RM
WOD
21-15-9
back squats (65% of 1RM)
handstand-release push-ups
Hang Power Cleans: 3×3 @ 85% of 1RM
WOD
21-15-9
back squats (65% of 1RM)
handstand-release push-ups
Thursday, August 20, 2020
WOD
1 mile run
2000m row
300 jump ropes
1 mile run
2000m row
300 jump ropes
Friday, August 21, 2020
WOD
4RFT
10 front and back goblet lunges (53/35; 2-for-1)
20 sit-ups
30 second plank hold
4RFT
10 front and back goblet lunges (53/35; 2-for-1)
20 sit-ups
30 second plank hold
