October 2020

Lactate Threshold · 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 · […]

*Plan to be inside due to the rain* WOD Review and Warm-up WOD Community Partner WOD (maintaining social distancing and no shared equipment unless you cohabitate). 30 Min AMRAP6 DB sumo dead to inchworm walkout to push up8 DB box step up and overs10 SA DB jerks (total)12 Squat jumps14 Abmat sit-ups *Athlete 1 completes

Phosphogenic · 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 ·

Glycolytic (2-5 min bursts) · 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 7:30 am. This may be altered due to weather. · Please refer to ZenPlanner to sign up for Face to face

Gymnastics Focus · 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 7:30 am. This may be altered due to weather. · Please refer to ZenPlanner to sign up for Face to face class times

Lactate Threshold 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 ·

Metabolic Conditioning (Regular Schedule) · 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

Partner WOD of FUN! 104 KB swings 400m run 104 Sprinters 400m run 104 Goblet lunges 400m run 104 Hollow Rocks 400m run 104 push ups 400m run 104 KB Sumo Dead high pull 400m run 104 Burps *Arrive early if you need a rower. Or sub run for Farmer carry.

Glycolytic (2-5 min bursts) · 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 7:30 am. This may be altered due to weather. · Please refer to ZenPlanner to sign up for Face to face

Gymnastics Focus · 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 7:30 am. This may be altered due to weather. · Please refer to ZenPlanner to sign up for Face to face class times