Sign up for the (IN-GYM) “STRENGTH AND CONDITIONING CLASSES” 24 hours before they start on Zen Planner! Limit 4 people per class! They’re goin’ like hotcakes … so if you want it … get on it!
(@ 6:15am- 8:15am - 4:30pm - 5:30pm - 6:30pm)

ZOOM ONLINE INTERACTIVE CLASSES
(@ 7am - 12pm)
NO MORE 5:30PM CLASS!!!
PASSWORD = 80524

7AM CLASS:
https://us02web.zoom.us/j/85849946735?pwd=bXRMbUQ1NVNtN2ZHci9JSS8wN3JOdz09

NOON CLASS:
https://us02web.zoom.us/j/89885814047?pwd=UlNlZytwalBWckVEK0tZMk13N0lFQT09

GOOD NEWS! Tomorrow we’re going to post the NEW schedule and it will have outdoor CROSSFIT classes in it! WOOP WOOP! So, I need 2 things from ya’ll:
1) Please wait until I post the new schedule and plan before asking lots of questions! :)
2) I need all of my rented equipment back on or before Memorial Day! We will be at the gym sanitizing everything that gets return on May 25th from 3pm-5pm! IF you absolutely cannot make it during that time, please schedule a time with Coach LoLo to bring it in sooner!

GET EXCITED! This is the next phase in things getting closer and closer to normal!

HOME GYM PROGRAM (Zoom Classes)

QOTD - Name a company you’d be the spokesperson for!

WARM UP - 3 Rounds
(Pick a short down and back)
Jog
Bunny Hop
Jog
Bear Crawl
Jog
Broad Jump
Jog
Leg Pull Up
Jog
Frog Walk

Then… 3 Rounds
20 Step Downs (each side)

WOD -
(Bodyweight Version)
4 Rounds
8 Burpee Jump Overs (Pick an object)
80 Jumping Jacks
2 Rounds
4 Burpee Jump Overs (pick an object)
40 Jumping Jacks

(Low Equipment Version)
4 Rounds
8 Burpee Box Jump Overs
40 Double Unders (or 80 singles)
2 Rounds
4 Burpee Box Jump Overs
20 Double Unders (or 80 Singles)

(Home Gym Version)
4 Rounds
8 Burpee Box Jump Overs 24/20
40 Double Unders
2 Rounds
4 Burpee Box Jump Overs
20 Double Unders

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - Name a company you’d be the spokesperson for!

WARM UP - Run 200m
Banded Squats
Banded Front Rack Stretch
Power Hops
CLEAN PREP - Elbows, Drop, Front Rack Drop, 3 Positions with EB

STRENGTH -
3 position Hang cleans (High, Mid, Low)
POSITION = (Hips, Mid Thigh, Top of Knee)
EMOM 10:
Build to a heavy complex! Try using hook grip to keep it from slipping!

WOD - 4 Rounds
4 Hang Clusters 96/65
8 Step Ups (12”)
100m Run/Row/10 cal bike

200521 - Equipment Return on May 25th!

HOME GYM PROGRAM (Zoom Classes)

STRENGTH & CONDITIONING CLASS (BARBELL & CARDIO WOD)

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)