200522 - FYF!

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

DON’T FORGET TO SUPPORT LOCAL BUSINESS! Our girl, Rachael is working hard to make the best Kombucha and deliver it right to your doorstep! Text LoLo if you are interested! Small biz is tough, if you can contribute this woman deserves the world AND makes the most tasty gut healthy drink around! :)

EVERYONE who rented equipment will be texted the following message:
We need all of our equipment back to start outdoor CrossFit classes starting on Tuesday, so please return your equipment from 3pm to 5pm on Monday, May 25th! We will have a crew of people to inspect and disinfect everything at that time! If that doesn’t work for you, please text Coach LoLo to set up another time to drop them off! THANKS

NEW SCHEDULE (Starting Tuesday, May 26th)
5:30AM - Strength
6:30AM - CrossFit
7:30AM - CrossFit
8:30AM - Strength

3:30PM Strength
4:30PM CrossFit
5:30PM CrossFit
6:30PM Strength
STRENGTH = Barbell only power/olympic lifting! Getting them GAINZ!
CROSSFIT = Metcon style with lots of equipment and varied movements! Go HARD, go FAST!

Each class will be 45 minutes and will still be 4 people maximum.
ALL CrossFit classes will be outdoor therefore you will need to bring a towel, water, and wear sunscreen! If it rains, we will be able to temperature check everyone for CrossFit classes and get them inside to continue class! ALL Strength classes will be indoor to keep us closer to the bumper plates and racks so we can get in as much lifting as possible in the amount of time we’ve got!

HOME GYM PROGRAM (Zoom Classes)

QOTD - Weekend Plans?

WARM UP - AMRAP 5:
5 Single Arm Push Press (each side)
10 Sit Ups
10 Zombie Walks
10

WOD -
(Bodyweight Version)
AMRAP 20:
(Every 5 minutes for 20 minutes - 200m Run)
10 Sit Ups
20 Burpees
30 Russian Twists

(Low Equipment Version)
AMRAP 20:
(Every 5 minutes for 20 minutes - 200m Run)
10 Toes to Bar
20 DB Snatches
30 Russian Twists

(Home Gym Version)
AMRAP 20:
(Every 5 minutes for 20 minutes - 200m Run)
10 Toes to Bar
20 DB Snatches
30 Russian Twists

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

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

WARM UP -  
Lumberjack Chops
SA Strict Press
Around the World
Inchworms
Cossack Squats

STRENGTH -
Strict Press into Push Press
5-10, 4-8, 3-6, 2-4, 1-2

WOD - 600m Plate Weighted Run/Walk
(10 Squats at each mark)