December 2022

HAPPY NEW YEARS EVE!!! What better way to say so long to 2022 than with a great workout with so many incredible people!!?? We hope to see you tomorrow!!  8am Boot Camp 830 EWOD 930am Community WOD EWOD: 35 min to ascend the ladder, ⁃ 10 cal row ⁃ 10 burpees ⁃ 10 sit ups […]

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 2

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.

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, SOD & WOD: 7

Christmas Day Workout!! Give the gift of a kick ass workout to YOURSELF and Let’s get SWEATY!!! If we don’t get to see you on Christmas, have an amazing day and enjoy the holiday!! Xoxo 😘 Salem 1030am MHD 1230 RSVP REQUIRED no less than 2 hours before. 12 Days of FITmas!! 🌲 🎅 🤶

8am Boot Camp 830 EWOD 930am Community WOD EWOD 1. 1. 100m run, followed by 2 Power clean n jerk (reg/split) (135/105) 50+(115/95) 2. 200m run, 4 Power clean n jerk. 3. 300m run, 6 Power clean n jerk. 4. 400m run, 8 power clean n jerk. Rest and set up for next EWOD 3min

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

Thursday (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