October 2021

Glycolytic • Please wear your mask. • 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/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together 1 loop jog 5 burpees 5 BB push […]

Gymnastics Focus • Please wear your mask. • 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/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together Coach led Turkish get-up 1/side 3 inchworm

SATURYAY October 16th 715am EWOD 8am Boot Camp – at the Custom House 815am Community WOD 930am Community WOD *THE FALL NUTRITION AND FITNESS BINGO CHALLENGE STARTS TODAY!! It’s NOT too late to join!!! Just show up and tell Jenn you want to participate.* EWOD 3 Rounds Max reps at each station 0:00 to 2:00mins

Metabolic Conditioning • Please wear your mask. • 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/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together 2x: 1 loop jog 2 burpees 3

OlyNastics • Please wear your mask. • 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/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together 1 loop jog 10 leg swings thumb down

Glycolytic • Please wear your mask. • 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/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together 1 loop jog 10 leg swings thumb down

Gymnastics Focus • Please wear your mask. • 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/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together 1 loop jog 10 leg swings thumb

Lactate Threshold • Please wear your mask. • 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/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together 5x: At a “regular pace” Row 100m

Friday (OlyNastics) • Please wear your mask • 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/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together 1 loop jog 5 push-ups down dog

Glycolytic • Please wear your mask • 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/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together 3x: 1 loop jog 2 rev lunges/leg 5