Hey Fit Fam!
So here’s the deal, I want us to stay open! To be completely honest with all of you, if we close or if some of ya’ll put your membership on hold, we would close for good. You would have no gym to come back to after all of this is said and done. Our profit margin is so small that we wouldn’t be able to handle a month without all of your memberships. BUT I want to be smart and do right by all of you as well SO….
These are the steps we will be taking to be cautious during these times:

1) Wash your hands when you enter the building and when you leave!

2) There will not be chalk or whiteboards/markers out for people to use because it can’t or is very tough to keep clean!

3) Workouts and warm ups are planned so no one will touch anyone else’s equipment until it gets wiped first.

4) We will not be having a 9am or 6:30pm class until April 1st starting tomorrow. This will give me two hours each day to spray down everything, scrub the floors, and clean the bathrooms to keep it clean from morning to afternoon and vice versa each day. We will reinstate those classes if things settle down a bit.

5) I will be posting at home workouts on the blog that correspond with the WOD we’re doing inside the gym. For the most part, they will be equipment free and simple.

6) If you are in desperate need of equipment, I can rent you out something to use for the next two weeks!

7) Please PLEASE if you feel at all sick in anyway, just stay home for a few days! Keep it out of our gym! We love you but not your germs!

QOTD - Pump up song?

WARM UP - 3 minutes of cardio (:30 easy/:30 hard)
3 Rounds
10 DB Squats
10 Renegade Row (w/ push up)
10 Cat Cow Stretch

MOBILIZE - Foam Roll Lats
4 Stretch on Foam Roller

COACH PREP - Review DB Clean and WB Form

WOD - (GOAL = 6 Rounds)

A (Competitor)
AMRAP 5: x 3 Rounds
(1 min rest b/w rounds)
10 Wallballs 30/20
10 DB Hang Squat Cleans 50/35
10 Burpees

B (Performance)
AMRAP 5: x 3 Rounds
(1 min rest b/w rounds)
10 Wallballs 20/14
10 DB Hang Cleans 45/35
10 Burpees

C (Health & Fitness)
AMRAP 5: x 3 Rounds
(1 min rest b/w rounds)
10 Wallballs 14/10
10 DB Hang Cleans
10 Burpees

200316 - Precautions for "COVID-19"