Monday 11.30.20

Fatima!

Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Please review the pre-class COVID-19 questionnaire: Click HERE

INDOOR CLASSES MOVING FORWARD! Click HERE for all the details and protocols.

New York Ave
100/70 Cals
50 Single Arm Devils Press
100/70 Cals

WOD Guidance
Row Bike or Ski!
Steady pace on the Devils Press!

Question of the Day
If you could only holiday shop at one store what store would it be?

Box Brief

Sunday 11.29.20

SBJ!

Virtual Access: https://zoom.us/j/2740893085
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Please review the pre-class COVID-19 questionnaire: Click HERE

INDOOR CLASSES MOVING FORWARD! Click HERE for all the details and protocols.

Sundae Fundae
Superset
5 x 10  Double Dumbbell Deadlift
5 x 10 Double Dumbbell Elevated Split Squat

Superset
5 x 20 Russian Kettlebell Swings
5 x 20 Jumping Lunge

Row/Bike/Ski
10 rounds of
:20 On :40 Off

Box Brief
Click HERE to log your points for the November Community Cup

Saturday 11.28.20

Drea!

Virtual Access: https://zoom.us/j/2740893085
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Please review the pre-class COVID-19 questionnaire: Click HERE

INDOOR CLASSES MOVING FORWARD! Click HERE for all the details and protocols.

“States Ave”
AMRAP 20
8 Burpee Box Jumps
4 Power Cleans (135/95)
2 Thrusters

WOD Guidance
Light to Moderate Barbell and a steady 20 minute effort!

Box Brief
Click HERE to log your points for the November Community Cup

Friday 11.27.20

TODAY’S SCHEDULE
Friday 11/27- Open Gym 9, 10 and 11

VIRTUAL SCHEDULE
9 AM Only

Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Please review the pre-class COVID-19 questionnaire: Click HERE

INDOOR CLASSES MOVING FORWARD! Click HERE for all the details and protocols.

St. Charles Place
21-15-9
Medball Clean
Medball Sit-up
Calorie Row, Bike or Ski

Rest 5 mins

9-15-21
Medball Clean
Medball Sit-up
Calorie Row, Bike or Ski

WOD Guidance
Down Ladder then Up Ladder
Breathe on your sit ups
20/14 Medball

Question of the Day
Marshmallows or Fluff in hot chocolate?

 

Thursday 11.26.20

Thankful for this wonderful second family!

THANKSGIVING SCHEDULE-
Thanksgiving Day (11/26)- 7:00, 7:30, 8:00 and 8:30 Heats
Friday 11/27- Open Gym 9-12

VIRTUAL SCHEDULE
Thursday 11/26- 7 AM Only
Friday 11/27- 9 AM Only

Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Please review the pre-class COVID-19 questionnaire: Click HERE

INDOOR CLASSES MOVING FORWARD! Click HERE for all the details and protocols.

Severin
50 Strict Pull-ups
100 Hand Release Push-ups
5k Run

WOD Guidance
Longer workout today!

Modifications
Lower Reps, Banded Pull Up, Ring Row, Bent Over Row
Box, Band or Knee Push Up

10K Bike
20-30 minutes of cardio

Question of the Day-
What are you thankful for?

Box Brief
Click HERE to log your points for the November Community Cup

Wednesday 11.25.20

Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Please review the pre-class COVID-19 questionnaire: Click HERE

INDOOR CLASSES MOVING FORWARD! Click HERE for all the details and protocols.

Weightlifting Wednesday
OTM x 30
Clean or Snatch
1-10 = 3 reps from Position 1
11-20 = 2 reps from Position 2
21-30 = 1 rep from Position 3

WOD Guidance
Pick clean or snatch and build in weight with each position!

Question of the Day
If you could only eat 3 foods for the rest of your life, what would you choose?

Box Brief
Click HERE to log your points for the November Community Cup

THANKSGIVING SCHEDULE-
Thanksgiving Day (11/26)- 7:00, 7:30, 8:00 and 8:30 Heats
Friday 11/27- Open Gym 9-12

VIRTUAL SCHEDULE
Thursday 11/26- 7 AM Only
Friday 11/27- 9 AM Only

Tuesday 11.24.20

Ed!

Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Please review the pre-class COVID-19 questionnaire: Click HERE

INDOOR CLASSES MOVING FORWARD! Click HERE for all the details and protocols.

Mediterranean Ave
5 Rounds Not For Time
10 Russian Kettlebell Swings
20 Russian Twists
50 Double Unders

WOD Guidance
Heavier KB today
Tap on each side = 1 Russian Twist
Great day to work on your double unders

Question of the Day
Best hot chocolate brand?

Box Brief
Click HERE to log your points for the November Community Cup

THANKSGIVING SCHEDULE-
Thanksgiving Day (11/26)- 7:00, 7:30, 8:00 and 8:30 Heats for Severin (50 Strict Pull Ups, 100 Hand Release Push Ups, 5K Run)
Friday 11/27- Open Gym 9-12

Monday 11.23.20

Abby!

Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Please review the pre-class COVID-19 questionnaire: Click HERE

INDOOR CLASSES MOVING FORWARD! Click HERE for all the details and protocols.

Baltic Ave
OTM x 30
1 – 15/12 Cals
2 – 20 Push Press
3 – 15 Burpees
4 – 15/12 Cals
5 – 20 Front Squat
6 – 15 Toes to Bar

WOD Guidance
Mod reps to work for :45 Seconds in each minute

Question of the Day
What cookie would you bring to a cookie swap?

Box Brief
Click HERE to log your points for the November Community Cup

THANKSGIVING SCHEDULE-
Thanksgiving Day (11/26)- 7:00, 7:30, 8:00 and 8:30 Heats for Severin (50 Strict Pull Ups, 100 Hand Release Push Ups, 5K Run)
Friday 11/27- Open Gym 9-12

Sunday 11.22.20

Rafael!

Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Please review the pre-class COVID-19 questionnaire: Click HERE

INDOOR CLASSES MOVING FORWARD! Click HERE for all the details and protocols.

Sundae Fundae
Not for Time
10-8-6-4-2-4-6-8-10
Deadlift
Back Squat

WOD Guidance
Weightifittng Sunday!
Build in weight on the bar through the 2 reps, and then work back down!

Box Brief
Click HERE to log your points for the November Community Cup

THANKSGIVING SCHEDULE-
Thanksgiving Day (11/26)- 7:00, 7:30, 8:00 and 8:30 Heats for Severin (50 Strict Pull Ups, 100 Hand Release Push Ups, 5K Run)
Friday 11/27- Open Gym 9-12

Saturday 11.21.20

Jillian!

Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Please review the pre-class COVID-19 questionnaire: Click HERE

INDOOR CLASSES MOVING FORWARD! Click HERE for all the details and protocols.

Alien

10 Single Arm Devils Press

10 Single Arm Devils Press
20 Pushups

10 Single Arm Devils Press
20 Pushups
30 DB Lunge

10 Single Arm Devils Press
20 Pushups
30 DB Lunge
40 V-Ups

10 Single Arm Devils Press
20 Pushups
30 DB Lunge
40 V-Ups
50 Calorie Row, Bike or Ski

WOD Guidance
Longer Grind today!
Break up your Push Ups and V-Ups
1 or 2 sets on the lunges
Burn it down on the Cals!

Box Brief
Click HERE to log your points for the November Community Cup

THANKSGIVING SCHEDULE-
Thanksgiving Day (11/26)- 7:00, 7:30, 8:00 and 8:30 Heats for Severin (50 Strict Pull Ups, 100 Hand Release Push Ups, 5K Run)
Friday 11/27- Open Gym 9-12

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