For a Good Time, Call 21-15-9

Jun 5th, 2020

Category: Uncategorized

For a Good Time, Call 21-15-9

Outdoor Classes running all day – Register on the ZenPlanner App. Live Zoom WOD- from the Box at 12pm & 5pm today. Follow the link in our bio to join—-> https://zoom.us/j/491227192

Open Gym
As we had hoped, outdoor classes have been a huge success and have gone off without a hitch. We want to thank all of you for your support, patience and timely return of CFS equipment as well as for following the safety rules we have laid out.

Now that we have a grip on how things run, we would like to offer some open gym opportunities to those of you that would prefer to do your own programming outside of classes. With that saying, we still need to limit bodies to comply with state orders and keep #’s low at high volume times.

There will be 5 open gym spots to start at all non-class hours
During class times, 2 outdoor spots in “The Pit” (between the two buildings) have been set up
Registration will be required for all open gym spots and the same rules apply as classes. 1 hour window  which includes 10 minutes to wipe down equipment (if the spot after is open you can stay longer), face covering required until you are at your mat, no congregating, wipe down your gear, return any equipment you used, limit your time in the building, etc..

If you still have some equipment and/or want to take advantage of the outdoor classes/open gym, we will consider on a case by case basis.

Lastly, we are still in need of rowers, bikes and racks. In the event that we do not get back enough to accommodate everyone, we may be asking for the return of these items.

Warm-up
1 min on 15s rest
Step Ups
Plank ups*

Bulgarian Split Squats 30s each side
Side Hip Raises 30s each side
Burpee Box Jumps

10 Barbell Good mornings
10 Front Rack Reverse Lunges
5 Jefferson Curls

Mobility
Hamstring Box Roll

Strength
E2MOM12
Front Rack Reverse Lunge
10 Reps (5 each side)

WOD
21-15-9
Deadlifts 225|155
Burpee Box Jumps

Level 2 – 185|115
Level 1 – 155|95

Extra Work
15 Min AMRAP
Run 200m
1 Minute Plank