August 2022

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and SOD: 5 min […]

8am Boot Camp 830am EWOD 930am Community WOD EWOD 45min Cap 3 Rounds of 600m Run (750m Row / 1800m Bike) 50 Doubles (50 Dub/Single attempts / 100 Singles) 40 Lateral Lunges (total) 30 MB Sit-ups (20/14) (50+ 14/10) 20 Pull ups 10 Power Clean (155/105) (50+ 105/75) COMMUNITY WOD 32min AMRAP Teams of 3

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and WOD: 5 min

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and SOD: 5 min Warm-up together With

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop recovery capacity. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and SOD: 5 min

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

8am Boot Camp  830am EWOD 930am Community WOD EWOD 1000 meter row buy in  Then, 3 rounds for time of: 12 Deadlifts  (185/135    50+ 135/95) 18 Pull ups         24 Alternating KBS                        30 V-ups  Then, 1000 meter row buy out.  Community WOD: 30min

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 movements. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and SOD:

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop recovery capacity. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and