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Friday, March 27, 2020

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Metabolic Conditioning

Zoom classes are at:

7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)

If you plan on joining our remote sessions, you will need the following info:

  1. Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)

Warm-up (on your own before Zoom begins)

10+ leg swings/leg

3 Step to Spiderman/leg

3 Upward to Downward dogs

10 standing calf raises

WOD

AMRAP in 20 minutes of:

400m Run (about 1 min out and then back) (Rain or shine… you won’t melt!)

Max rep push-ups (once you rest/stop you are done with push-ups and go back to the run)

OR

20-minute run/jog/walk stopping ever 2 minutes and completing a max effort of push-ups

*Your score is the distance you ran and the number of total push-ups completed.

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Salem, MA 01970-5308

32 Tioga way, Marbelhead, Ma 01945

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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.

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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.

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$25 Per Class

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90 Leavitt Street,
Salem, MA 01970-5308

(978) 678-8221

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