November 2020

Glycolytic · You must wear face-covering into the building & gym and sanitize your hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. Stretches completed during coaches WOD Review Down dog Spiderman/leg Pigeon/leg Child’s pose Seated shoulder extension […]

Gymnastics Focus · You must wear face-covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. “Trying something new this week for warm-ups” Stretches completed during coaches WOD Review Down dog

HAPPY BIRTHDAY, COACH STEVE! 🎂🎉 WOD Review and Warm-up Together WOD Teams of two (or three) 4 RFT 60/48 Cal Row (partners take turns on the rower. While one partner rows the other will do max Hollow Rocks) 100 Lunges 80 Alt. DB Power Snatch (50/35, 50+ 35/25) • No shared equipment. Reps split evenly.

Metabolic Conditioning Class Schedule: 7:00am, 8:30am and then regular schedule · You must wear face covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. WOD Review then warm up all

Happy Thanksgiving: Today’s Schedule: (Register as usual on ZenPlanner) 6:00am – 5 mile Run with Toby: Salem Commons Cobblestones near Hawthorne Hotel 6:00am class 7:00am class 8:15am class 9:30am class · You must wear face-covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face

Glycolytic Upcoming Thanksgiving Day Schedule: 6:00am – 5 mile Run with Toby: Meeting at Salem Commons Cobblestones near Hawthorne Hotel 7:00am class 8:15am class 9:30 class · You must wear face covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class

Gymnastics Focus · You must wear face covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. WOD Review then warm-up all together Warm-up 150m Row 20 sec thumb down lat

Lactate Threshold · You must wear face-covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. WOD Review then warm-up all together Warm-up 200m bike 20 sec thumb down lat str/arm

WOD Review and Warm-Up together WOD Teams of two. 35min AMRAP 400m Run/Row then, 2Rounds of 20 BB Clusters, 30 V-Ups, 20 SA DB Floor press 600m Run/Row then, 2Rounds of 20 BB Clusters, 30 V-Ups, 20 SA DB Floor press then, 800m Run/Row then, 2Rounds of 20 SA DB Clusters, 30 V-Ups, 20 Floor

Phosphogenic · You must wear face-covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. WOD Review then warm-up all together Warm-up 100m jog 10 leg swings/leg 10 PVC pass-thru 10