IF you have any questions about the information below…please email Coach LoLo at
Lauren@ChoiceCityCrossFit.com or call her at 785-865-8542
We will also be hosting a Zoom Online Q&A with our coaches from 6:30pm to 7pm to help clear up any concerns! LINK:
https://us02web.zoom.us/j/88373417572?pwd=eDBCTkRWc2t2dlpsczRTYWZLMUI5Zz09

PLEASE keep in mind that ALL of this is subject to change!
We are asking that you be flexible with us and we promise to be flexible too!
Safety is our major focus right now and getting the majority of people what they need is the second!

SIGNING UP ON ZEN PLANNER (for Strength & Conditioning classes):
1.) The schedule has been adjusted so you can only sign up one day ahead of time. This is to prevent people from signing up and forgetting they did so.
2.) We would ask that you limit yourself to 3 days per week right now to be kind to others that want to make it to the gym too!
3.) If you sign up, YOU MUST COME! Please don’t sign up and take a spot from someone that could be here if you’re not sure you can make it.
4.) Come about 5-10 minutes early, but PLEASE don’t warm-up before hand! That can make your temperature spike and you may not be allowed in!

ONLINE INTERACTIVE ZOOM CLASSES!
(Password = 80524)

7AM - https://zoom.us/j/890095069?pwd=MEFoalJ0aHcvN05EcHhDdUtaWTVrdz09

9AM - https://zoom.us/j/428850569?pwd=S3NpcjdaQ0Vhc05zVGJLYVRLbUlldz09

12PM - https://zoom.us/j/929097187?pwd=M2hJS3ZKd096OWFnVzhrb05BL29Odz09

5:30PM - https://zoom.us/j/206483980?pwd=UEVkbVNQV1J4NCtRL3NGOFZyQVhYZz09

QOTD - What would be the title of your memoir?

WARM UP -
1 minute of cardio (other than jump roping)
1 minute of jump roping (or toe taps)

4 Rounds
4 V Mountain Climbers
4 Arm Swing to Tricep Stretch

MOBILIZE -
Upright 4 Stretch
Dynamic Thread the Needle

STRENGTH -

Calf Raises - Heels hanging over the edge of short object
3 x 30 (Either seated with weight or lifted)

Ab Oblique Work - Side Plank Hip Dip
3 x 30 (depends on equipment)

COACH PREP - Review Each movement, then…
3 Rounds
2 Devil Press
2 Dips
8 Double Unders or Singles
8 Mountain Climbers

WOD -
(Bodyweight Version)
Every 2 minutes for 10 minutes:
5 Burpee to Tuck Jump and 10 Chair Dips
Every 2 minutes for 10 minutes:
30 Jumping Jacks and 30 Mt. Climbers

(Low Equipment Version)
Every 2 minutes for 10 minutes:
6 Devil Press and 6 Dips
Every 2 minutes for 10 minutes:
30 Double Unders and 30 Mt. Climbers

(Home Gym Version)
Every 2 minutes for 10 minutes:
6 Devil Press and 6 Dips
Every 2 minutes for 10 minutes:
30 Double Unders and 30 Mt. Climbers

200429 - PLAN FOR REOPENING!! (Please read EVERYTHING twice!!)