May 2021

Glycolytic • 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. SOD/WOD Review: 5-7 min Keep stretching during review […]

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

715am EWOD 8am Boot Camp 815am Community WOD 930am Community WOD EWOD 10,9,8,etc Bench Press 90%/75% 50+ 50%/40% 1,2,3etc Bicep curl (weight athletes choice) *300m run/400m row/ or 900m bike between rounds. Community WOD Teams of two Alternating Movements 30min AMRAP 12 DB Snatches 50/35 12/10 Cal Bike 10 DB/KB Sumo Dead to Inchworm Walkout

Metabolic Conditioning CFIS MHD 5:30PM “Murph” option for those who will not be here for Mondays Community Murph WOD • You must wear face covering when not able to maintain 14 feet of distance & and sanitize hands upon entry. • Please refer to ZenPlanner to sign up for Face-to-face class times • Please be

OlyNastics CFIS Salem 6:00PM “Murph” option for those who will not be here for Mondays Community Murph WOD • You must wear face covering when not able to maintain 14 feet of distance & and sanitize hands upon entry. • Please refer to ZenPlanner to sign up for Face-to-face class times • Please be sure

Glycolytic • You must wear face covering when not able to maintain 14 feet of distance & 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. SOD/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together

Gymnastics Focus • You must wear face covering when not able to maintain 14 feet of distance & 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. SOD/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done

Lactate Threshold • You must wear face covering when not able to maintain 14 feet of distance & 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. SOD/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done

715am EWOD8am Boot Camp815am Community WOD930am Community WOD EWOD MURPH PREPBut in: 900m runThen,10 Rounds of Cindy.5 pull ups.10 push ups15 air squatsThen,Buy out: 900m runRX-20/14# vest & Strict pull ups Community WOD 36Min AMRAPPartner WOD Partner one: row for meters Partner two:a: 200m Dual Farmer Carryb: 100m Dual Front Rack Carryc: 50m Dual OH

Phosphogenic • You must wear face covering when not able to maintain 14 feet of distance & 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. SOD/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together