1.22.21 Workout of the Day

630 AM Crew

RED Friday’s
Please wear your RED & Remember Everyone Deployed.

Birthdays
Happy Birthday Woody.

Hydrostatic Body Composition
Testing will be done today & Saturday. Please be on time for your appointment.

Jumpstart January Weight Loss Challenge
Week 3 of our weight loss challenge is in full swing. Best of luck to all our participants, as we have over $500 in the pot for winning participants. Stay committed!

Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.

4:15 Open Gym
We have added a 4:15-5:15 PM Open Gym today with Coach Beth.

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. Hope this helps some of you out. 👍

Barbell
Part A: On the 0:00
“Blitzen”
5 rounds
20/15 calorie row
10 Thrusters (115/85)
Immediately into, in the time remaining, until the 15:00 mark:
Part B: build to a heavy complex of
3 front squats + 1 jerk

Accessory
3 sets
7 bench press
14 barbell bent over rows
28 band aparts / crossover symmetry

Interval
Part A: On the 0::00
15 minute AMRAP
60 DUBS
30 sit-ups
15 push-ups
Part B: On the 20:00
Ascending ladder for 7 minutes
3-6-9-12-15-18-21 DB front squats (50/35)
-Continue to climb by 3 reps until the 7 minute mark is reached.
Part C: On the 25:00
800 m light cooldown jog