Monday, June 15, 2020

CFIS LOGO.png

Glycolytic (2-5 min bursts)

· Please refer to ZenPlanner for Zoom and Face to face class times

· You must reserve your spot for face-to-face class times.

· For face-to-face classes, please be sure to bring your borrowed equipment to use in class, a yoga mat or towel, and water.

· If you will need to borrow a barbell or other equipment that is not outside for the workout, please arrive early and go directly into the facility with your face covering.

WOD Review then warm-up all together

Warm-up

1x through

@200m jog/ 30 sec walk & back

3 pushups to down dogs

3 down dog into Spidermans/side

10-15 sec pigeon str/side

SOD

EMOM x 8 min

Odd min: 7/5 Push-up Renegade rows/side (Mod: reduce reps and/or mats under chest) (https://www.youtube.com/watch?v=toNqj80AeD4)

Even min: 6-8/leg DB/KB single-leg Romanian deadlifts

WOD

3 Rounds through of 1:00 at each: (21 min total)

Goblet Thrusters (DB/KB) (Mod: Front rack DB thruster) (https://www.youtube.com/watch?v=QMXlUeWlqzc)

Power cleans (single DB/KB)

Hops over the object (Mod: lateral line hops or object step-overs)

Devils press (single DB)

V-ups

3 min Rest in between each round

*The goal is to work up to the 45-50 second mark at a hard intensity, use the remaining 10-15 seconds to take a breath, and prepare to switch movements.

*For those who really want to use a BB then can for today’s WOD – just get to the gym early to get your equipment and bring your mask.

Post stretches

@30 sec each

Child’s pose

Up dog

Pigeon str

Seated shoulder extension stretch

Leave a Comment

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

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

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

FIND US AT:

90 Leavitt Street,
Salem, MA 01970-5308

(978) 678-8221

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.