November 2020

Glycolytic · 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 str/arm 20 […]

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 100m jog Then 3 rounds of: 5 hanging

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 100m jog 10 leg swings/leg 20 sec

Metabolic Conditioning · 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 10 BB bench press

Warm-up and WOD review together WOD Partner “A” bikes while Partner “B” completes max rounds of strength. WOD 1 9min AMRAP 800m Bike 10 Hang Power Snatches (75/55) 20 Superman Pulse Ups -Rest 2min- WOD 2 9min AMRAP 800m Bike 10 Box Jump Overs 20 Sprinters -2min Rest- WOD 3 9min AMRAP 800m Bike 10

Glycolytic · 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 3x 1 indoor loop 3 burpees 5 BB

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 100m jog 30 jump ropes 20

Lactate Threshold -Veterans Day (AKA: Armistice Day) is a federal holiday observed each year on November 11, for honoring military veterans – those who have honorably served in the United States Armed Forces. · You must wear face covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to

Metabolic Conditioning · 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 row 30 sec down dog 20 sec

OlyNastics · 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 10 leg swings/leg 20 sec down dog