September 2020

WOD Review and stretch together WOD Teams of 2 100 Sit-Ups 200m Run 100 SA Thrusters 200m Run 100 Superman Pulses 200m Run 100 DB Lateral Lunges 200m Run 100 Mt. Climbers 200m Run 100 Bent Over Rows 200m Run 100 Jumping Lunges 200m Run -Run done together -All other movements split evenly between partners […]

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

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

Glycolytic · 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

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

Lactate Threshold · 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

WOD Review and Warm-up together WOD Teams of two Buy in: 100 V-ups 10 RFT P:1 Complete 2 rounds of DT (50/35 DB, 50+ 35/25) P2: 100m run into max burpees Buy out: 100 v-ups * After P1 finishes two rounds of DT (12 deadlifts, 9 hang cleans, and 6 Jerks) they switch so each

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

Glycolytic · 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

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