2.2.21 Workout of the Day
Congratulations to Ivan and Cindy, our January male & female weight loss winners, losing a combined total of over 30 pounds this past month!
Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.
February Fitness Challenge
In addition to our regular class program & in effort to tighten up bellies, grip & mind, on your own complete for quality this month:
Monday, Wednesday, Friday:150 sit-ups
Tuesday, Thursday, Saturday: Accumulate 3 minute plank or bar hang
SuperBowl Pool
Our annual SuperBowl Pool is located in the foyer. $10 per square. When one get filled up we will add another.
“Back to Basics Barbell” Class
Free for all members the first Tuesday & Thursday of every month, 6:15-7:15 PM, “Back to Basics” Barbell Snatch & C&J foundation class in weightlifting area with Coach Farid.
Open Gym
In effort to provide our athletes more training times for accessory work & for those that desire to wod in a more socially-distant setting during COVID 19, we have added some open gym hours listed under our “Schedule & Rates.” Other then those times, all scheduled classes are for members participating in group classes.
Barbell
Gymnastic skill work
A. 0:00-5:00 (:30/30)
Strict HSPU progressions
Rest 1 minute
B. 6:00-11:00
Bar MU/ strict pull-up progressions
Rest 1 minute
C. 12:00-17:00
T2B progressions
Conditioning
“Uplifting”
Ascending ladder for 10 minutes
3 BJ overs (24/20)
3 T2B
3 Push Jerk (135/95)
3 C2B
Continue to add 3 reps to each movement, each round until Rome cap is reached.
Interval
Skill 12 EMOM (:30/:30)
Min 1: Handstand hold
Min 2: pull-ups
Min 3:DUBS
Conditioning
“Machine Annie”
50-40-30-20-10
Calorie Machine
DUBS
Abmat sit-ups
