Monday, December 6, 2021

Phosphogenic

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

SOD Only Review: 3-4 min

Keep stretching during review

Group Warm-Up

Done Together with running clock

20 sec jumping jacks

30 sec push-up to 5 sec down dogs

20 sec of step to Spidermans

10 PVC pass thru

5 BB front squats

5≥ PVC strict OHP on coaches call

5≥ BB thrusters on coaches call

-3 min prep-

SOD

Every 90 seconds for 7.5 min (5 Rounds)

3^ Strict OHP

Come back together to review WOD AFTER SOD: 2-3 min

-2 min prep-

WOD

For 21 min, with a continuously running clock, complete 3 thrusters every minute (6 wt. jumps)

From 0:00-3:00 use (75/65) (50+ 65/40)

From 3:00-6:00 use (95/75) (50+ 75/45)

From 6:00-9:00 use (115/85) 50+ 85/55)

Continue adding 20/10 (50+ 10/5) every 3 minutes until the clock reaches 21

*If you are no longer able to complete the 3 reps, find a weight you can hold until 21 min is up.

*Max possible wts: (195/125) (50+ 125/70)

Leave a Comment

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?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
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.