201113 - FYF! (New Covid Procedures)

  • Starting today we’re going to try to keep the doors open as much as possible during classes but that means it will be chilly so dress accordingly!

  • We will also be retaping boxes this weekend and programming workouts to keep people in their box a little bit more so hopefully that will help too!

  • We also ask that you sanitize your hands at entry, start of class, after workout, and when leaving!

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QOTD - Weekend plans?

WARM UP - AMRAP 7:
10 Good Morning/Squat/Press
10 Russian Swings
10 Box Step Ups
20 Plank Shoulder Taps

MOBILIZE - Plate Around Your Head
Sprinters Lunge then Pigeon Stretch
Chest Roll Over Stretch

COACH PREP -
3 Practice Rounds - 3 of each
Build the Cluster Weight

WOD - Goal = 2 + a bunch!
(A: Competitor) / (B: Performance)
Hero WOD - ”Michael Camelo Jr.”
AMRAP 20:
5 Clusters 135/95
31 Push Ups
20 Box Jumps
18 American KB Swings

(C: Fitness)
Hero WOD - ”Michael Camelo Jr.”
AMRAP 20:
5 Clusters 135/95
31 Push Ups
20 Box Jumps
18 American KB Swings

Lauren StensengComment