October 2022

Glycolytic (Happy Birthday Coach Jenn 🎊🎊🎊🎊🎊) *The intent of Glycolytic days are to experience high-intensity, short-duration workout bouts with rest intervals 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

8am Boot Camp 830am EWOD 930am Community WOD EWOD 3 rounds for time: (35min cap) 15 S2OH (75/55) (55/45) 30 barbell back rack step ups total (15 per leg) 20inch box (75/55) (55/35) 800 meter run COMMUNITY WOD Teams of 3 w/ 43 min cap 99-81-60-42-21 -Dead Lifts (135/95) (105/75) -Wall balls (20/14) *1200m bike

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 SOD: 5 min

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

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 Devils Chase 6.66 miler and 3.33 miler (Salem Willows) 8am Boot Camp 830am EWOD 930am Community WOD REMINDER THAT THE DEVILS CHASE WILL BE HAPPENING 8-930am so EXPECT TRAFFIC DELAYS COMING FROM DANVERS, BEVERLY OR SALEM AREA AROUND THE WILLOWS. ALSO!!! 🙏🏻❤️ THANK YOU TO ALL OUR MEMBERS HELPING OUT AND SACRIFICING THEIR SATURDAY

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 200m