admin

Sunday Funday! SOD-E2MOM x 12 minutes 5 OHS (from the rack) 10 DB side bends per side rest 5min “31 Heroes” Hero WOD AMRAP 31 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) P1 works on AMRAP P2 rows 500M then switch Pick up where your partner left off in the AMRAP

SATURYAY July 23rd  8am Boot Camp  830am EWOD 930am Community WOD SATURYAY IS OUR COMMUNITY BOAT CRUISE!! Still time to join if you would like, we hate for our members to miss this incredible night out. 6:45pm at Pickering Wharf. Just reach out to Brandi to RSvP.  EWOD 40 Min Cap 4 RFT  10 DB

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.

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

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 WOD: 7 min

SUNDAY FUNDAY July 17th, MHD 830am, Salem 9am SOD E2MOM x 12 minutes 3 Power cleans 2 Front Squats 1 Jerk WOD 1- 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (125/85) Burpees OTB WOD 2 AMRAP 12 With a partner 10 Cal Row 10 Thrusters (95/65, 50+ 95/45) 10 Push-Ups 10 UKBS (70/53 50+ 53/35) MHD SUB FOR

No classes in Salem due to the Summer Steamer. Marblehead Community WOD will be at 8:30am. Come cheer on these amazing athletes if you can!!

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