Wednesday, September 30, 2020

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Metabolic Conditioning

· You must wear face covering into the building & gym and sanitize hands upon entry.

· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30am. This may be altered due to weather.

· Please refer to ZenPlanner to sign up for Face to face class times

· If you still have borrowed equipment and are doing 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

150m Row

10 leg swings/leg

20 sec down dog

20 sec Spiderman/side

20 sec pigeon/side

20 sec thumb down lat str

20 sec BB front rack str

5 BB front squats

-3-4 min to build to WOD BB weight-

WOD

6 Rounds for Time: (30 min time cap)

500m Row

20 WB (20/14) (50+ 14/10) (10/9’)

10 BB lateral hops overs (over & back =1)

5 BB Squat clean-and-jerks (chose a challenging wt / complete as singles)

Outdoors Warm-up

Coaches choice

Outdoor WOD

6 Rounds for Time: (30 min time cap)

400m Run (Mod: reduce distance as needed)

20 2-Handed 1 DB Thrusters (light wt)

10 DB lateral hops overs (over & back =1)

5 DB or BB Squat Clean-and-jerks (DB/KB 5/arm)

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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?

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& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

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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.