Friday, October 23, 2020

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Metabolic Conditioning

· You must wear face covering into the building & gym and sanitize hands upon entry.

· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30am. This may be altered due to weather.

· Please refer to ZenPlanner to sign up for Face to face class times

· If you still have borrowed equipment and are doing face-to-face workouts, please return the equipment to the gym.

· Please be sure to bring your own water.

WOD Review then warm up all together

Warm-up

5 cal row

10 leg swings/leg

30 sec down dog

30 sec pigeon/leg

10 air squats

6 box step-ups (total)

SOD

EMOM for 5 min

Min 1: 45 sec Hand plank Alternating reaches (https://www.youtube.com/watch?v=8922-DbpYIU)

Min 2: 45 sec Side 1 plank leg lift (Mod: no leg lift) (https://www.youtube.com/watch?v=4Nqt4bCqSMw)

Min 3: 45 sec Glute bridge hamstring walk-outs (https://www.youtube.com/watch?v=NaisR71dDxI)

Min 4: 45 sec Side 2 plank

Min 5: Hand plank w/alternating foot tiny lifts

WOD

20 min AMRAP

10 WB (20/14) (50+ 14/10) (10/9’)

30 Dubs / 60 Singles

10 WB

20/16 cal Row (50+ 15/10)

10 WB

10 Box jump overs (24/20) (50+ 20/16 jump or step)

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HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

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WARNING! Class Sizes Are Limited.

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OUR DROP-IN RATES

$25 Per Class

FIND US AT:

90 Leavitt Street,
Salem, MA 01970-5308

(978) 678-8221

OUR PRICING IS SIMPLE

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