2.4.21 Workout of the Day

“Back to Basics Barbell” Class Crew

Birthday
Happy Birthday Andy

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 & Interval
Active Recovery Day
5-4-3-2-1
Minutes on Machine of choice
…After each round complete:
20 GHD hip extensions
20 bent over DB flys (10’s/ 5’s)
20 DB triceps kickbacks
20 DB/KB bent over row (35/20’s)

All these movements need be competed slow & controlled for absolute quality in which your back stays flat for every movement.

Run subs: 1000-800-600-400-200 m.
GHD subs: barbell good morning, Supermans
DB fly subs: banded pull aparts, crossover symmetry.
DB kickback subs: dips on box or bench diamond push-ups