Monday, May 31, 2021 – Memorial Day

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Memorial Day

7:45am, 9:00am & 10:15am classes only today – You must pre-register. Come back or stay for the cookout: starting around 10:30.

• Please utilize ZenPlanner to sign up for face-to-face class times.

• Face coverings are only required for those who have not been vaccinated or do not have natural immunity.

• Continue to sanitize hands upon entry.

• Please be sure to bring your own water.

WOD Review: 5-7 min

Keep stretching during review

WOD Prep

Done together

2 loop jog

2 cycles of push-up > down dog > Spiderman/leg

thumb down lat str

5 hanging shrugs

5 kipping swings

5 grinding air squats

-4 min prep-

WOD

“Murph”: For Time: (60 min time cap)

1 Mile Run (1600m)

100 Pull-ups

200 Push-ups

300 Air squats

1 Mile Run

RX: Vest 20 / 14

Partition as needed

***Most Common Break-Up Strategies****

**20 Rounds: 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats

20 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Other Break-up Options:

10 Rounds: 10 Pull-Ups, 20 Push-Ups, 30 Air Squats

10 Rounds: 5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats

25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats

25 Rounds: 4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats

25 Rounds: 2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats

Modifications

Partner up / Reduce Distance or (2,000M Row / 4,000M Bike)

Pull-ups/push-ups/air squats (reduce reps, modify movement (bands/ring rows))

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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.

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$25 Per Class

FIND US AT:

90 Leavitt Street,
Salem, MA 01970-5308

(978) 678-8221

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