Friday, August 21, 2020

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OlyNastics

· 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

200m Row (100m jog)

10 leg swings/leg

3 push-up to down dog

20 sec Spiderman/side

20 sec pigeon/side

10 BB bench press

10-sec handstand hold

SOD

E3MOM x 15 min:

8^ Bench press

10 BB Inverted rows (https://www.youtube.com/watch?v=AO3KSuV_2Q0)

*After completing your bench press, move the bench out of the way. Elevate your feet on the bench for more challenge

WOD

16 min AMRAP:

500m Row (50+ 400m)

4 Squat snatch (135/85) (50+ 95/55)

3/1 Strict HSPU (50+ 1 plate and 1 pad) (Mod: Pike p-ups / DB OHP)

2 Pistols (1/leg) (50+ pistols or feet together air squats)

Zoom SOD

E3MOM for 15 min

8^/arm DB/KB floor press

10 Inverted rows/Bent-over BB rows or 10/arm DB/KB back rows

Zoom WOD

16 min AMRAP:

200m Run (30 sec out/back)

4 DB Squat Snatch (2/arm or your BB) (Mod: 2 Power snatch to a fwd stepping lunge/side)

3/1 Strict HSPU or Pike Push-ups

2 Pistols (1/leg)

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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.

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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

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

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