Friday, July 24, 2020

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Gymnastics Focus

· When going indoors, you must wear face-covering into the building & gym and sanitize hands upon entry.

· Salem is now inside M-W-F and outdoors T/TH. This may be altered due to weather.

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

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

· If you still have borrowed equipment and you are planning to do 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

100m jog

10 PVC pass-thru

5 TVWQ raises

3 push-up to down dog

20 sec Spiderman/side

WOD Prep

Build to deadlift weight you will be using in the WOD

WOD

10 rounds of:

16 BB lateral hop-overs (mod: Hop over a smaller object or BB step-overs) (Over and back = 2)

12 BB Deadlifts (185/135) (50+ 135/95)

8 Handstand push-ups (50+ 25# plate plus a pad)

Rest 1 min

ZOOM WOD

10 rounds of:

16 Object lateral hop-overs (mod: line hops or object step-overs) (Over and back = 2)

12 DB/KB Deadlifts (ideally one wt in each hand)

8 Handstand push-ups (Mod: Pike push-ups or Seated DB OHP)

Rest 1 min

ITP: Post WOD Stretch

Child’s pose

Down dog

Pigeon

Seated hamstring

Shoulder extension

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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.

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FIND US AT:

90 Leavitt Street,
Salem, MA 01970-5308

(978) 678-8221

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