1.29.21 Workout of the Day
Ladies of 830
RED Friday’s
Please wear your RED & Remember Everyone Deployed.
January Weight Loss Challenge
Over the next 2 days (before Monday), please see Amber to get your final month-end weigh in or send Amber a picture of your weight. The scale is located by the front desk. Male & female winners will be announced on Monday.
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 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. Hope this helps some of you out. 👍
Barbell
“Open 16.4”
13 minute AMRAP
55 Deadlifts (225/155)
55 Wall balls (20/14)
55 calorie row
55 HSPU
Midline
15-12-9
Strict T2B
weighted hip extensions (25/15)
Directly INTO
21-15-9
Weighted sit-ups
Pausing hip extensions
Interval
Conditioning: “Counting Calories”
AMRAP 30
[PARTNER 1]
Machine for Calories
[PARTNER 2]
10 DB renegade rows
100 m sprint / :30 seconds jump rope
10 push-ups
* Switch Stations After Completion of the triplet. *Score= Total Calories Completed.
