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Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SKillOD Only Review: 2-3 min Keep stretching during review Group Warm-Up all together 2x: 20 sec jump rope 20 sec plank jacks 30 sec […]

Phosphogenic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD Only Review: 3-4 min Keep stretching during review Group Warm-Up Done Together with running clock 20 sec jumping jacks 30 sec push-up to 5

Gymnastics Focus • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD/WOD Review: 3-5 min Keep stretching during review SOD/WOD Prep Done together 1 loop jog 10 leg swings wall couch str standing ring skin

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD/WOD Review: 3-5 min Keep stretching during review SOD/WOD Prep Done together 1 loop jog 10 leg swings down dog > Spiderman > pigeon

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD/WOD Review: 5-7 min Keep stretching during review SOD/WOD prep Done together 60 sec bike wall couch str down dog > Spiderman > pigeon

OlyNastics • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together 1 loop jog 10 leg swings 20 sec Russian baby maker (https://www.youtube.com/watch?v=g0LeYOeGB4M) wall

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together 60 sec row standing ring skin the cat 5 push-ups down dog >

715am EWOD 8am Boot Camp 815am Community WOD 930am Community WOD EWOD Cal Bike (30-24-18-12 / Ladies 24-19-14-9) Burpee pull ups (15-12-9-6) Dubs (100, 80, 60, 40) *1-2min rest between sets. Community WOD 10 RFT 12/10 Cal Row 10 Thrusters 115/75 50+ 75/55 10 BB Rollouts (Mod Vups) *Alternate movements *After each full round run

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD/WOD Review: 5-7 min Keep stretching during review SOD/WOD Prep Done together 1 loop jog 10 PVC pass thru PVC standing lat str (https://www.youtube.com/watch?v=9Wv1QINNfJw)

Metabolic Conditioning (Thanksgiving) • Utilize ZenPlanner to sign up for classes. Celebrating and giving thanks as a community for all that we have. Class times – TBA WOD 5-6 Rounds of Fight Gone Bad… “One more Round” 1 minute WB (20/14) (50+ 14/10) (10/9’) 1 minute Sumo Deadlift High-Pulls (75/55) (50+ 55/35) 1 minute Box