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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

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 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:

SOD-In 15 minutes, build to a challenging complex- Power Clean + hang clean + jerk WOD 1- Every :90 for 7 sets 10 UKBS (53/35) (50+ 35/25) 9 Goblet Squats 8 S2OH (4/side) WOD 2- AMRAP 15 With a partner 30 Burpee Box Jumps (24/20) (50+ 20/16) 30 KB Step ups (15/leg/person) 30 Cal Row

SATURYAY COMMUNITYAY and Secret Santa T-shirt Swap!!!! 8:00am Boot Camp 830am EWOD 9:30am T-Shirt Swap Secret Santa 930am Community WOD EWOD 28min AMRAP 50 Dubs (75 Singles) 25 Abmat Situps 15 Wall Balls (20/14) (50+ 14/10) 5 Wall Walks *E4MOM 400m Run (500m Row or 1200m Bike) Community Parnter WOD 30min AMRAP of: 20 SA