1.26.21 Workout of the Day

Happy Birthday to these bros, Herman & Drew,

Jumpstart January Weight Loss Challenge
Final Week 4 of our weight loss challenge. 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.

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
1. Conditioning “ Double-Edged”
8 RFT
200 m run
30 DUBS
10 Burpee BJ-Overs (24/20)
-Run modifications for run will be listed on whiteboard. -

2. Gymnastic Conditioning/ Midline: 12 min EMOM (:30/:30)
Min 1: HSPU/ progressions
Min 2: Pull-ups/ progressions
Min 3: GHD sit-ups

Interval
1.Team of 2 25 min Leapfrog AMRAP
8 alternating Single DB Devil Presses (50/35)
100 m sprint
15 abmat sit-ups
-Run modifications will be listed on whiteboard. -

2. Gymnastic Conditioning/ Midline: 12 min EMOM (30/:30)
Min 1: Hand stand hold
Min 2: Hanging knee raises
Min 3: hollow hold