December 2022

Did someone say SATURYAY COMMUNITYAY?! And UGLY SWEATERS!!??? 😱🤗❤️🥰 8am Boot Camp 830 EWOD 930am Community WOD 4pm PARTY!!!! EWOD 7RFT 1. 10 barbell floor press (95/75) (75/55) 2. 10 barbell pendlay row (95/75) (75/55) 3. 15 box jumps 4. 15/12 cal row 5. 20 Erg knee tucks 6. 20 Erg hamstring curls Community WOD […]

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.

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:

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

Glycolytic *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 SOD: 5 min

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 35min AMRAP  5 Strict Pull-Ups 10 Deficit Push Ups 15 lunge jumps  20 DB Hang Cleans  600m Bike   Community WOD  29min AMRAP  Teams of 2 Split reps evenly run together  10 Candle Sticks 20 Box Jumps 30 MB partner Sit Ups 40 Goblet Squat to ball

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