Thursday, September 24, 2020

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Metabolic Conditioning

· 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 Jog

3 cycles: push-up > down dog > up dog > spider > spider

20 sec pigeon

WOD Prep

3-4 minutes

200m jog

10 mt climbers

10 plank jacks

5 torso twists/side

5 push-ups

1 Devil’s press/arm

WOD

For time:

800m Run

80 Mt climbers (total)

600m Run

60 Plank jacks

400m Run

40 Toros twists/side (bodyweight)

200m Run

20 Palm release push-ups

100m Famers Carry (1 DB: 50m/arm)

10 Devils press (1 DB) (total)

800m Run

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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.

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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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