Re-Opening Update – Along with other Mass small group training facilities, we have been advocating for the State to allow us to hold outdoor classes immediately and to be able to open indoor small group training in an earlier phase. We received word that our request has gotten the attention of the state and they are currently taking a harder look at the guidance. Given the size of our space, we will be able to effectively respect social distancing requirements by creating individual workout spaces, requiring sign up for classes and ensuring strict cleaning protocols of non-shared equipment. We will keep you posted as soon as we hear any further guidance.
AT HOME FITNESS – Live coached WODs on Zoom at 12pm & 5:30pm today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192
Memorial Day Weekend Zoom Classes – Sat, Sun & Mon @ 10am
Warm-up
With an empty barbell, lighter db’s or an odd object perform…
3 Rounds of
3 Muscle Clean and Strict Press
6 Front Rack or Goblet Lunges with weight
9 bent over rows
12 Downward Dog to Opposite Toe Reach
-Go through pistol progressions, and do 3-5 reps of each.
Mobility
Chest/Thoracic Spine Rolling
Dynamic Chest Stretching
Strength
EMOM15
Bench Press/Floor press – 10 reps or 5 Heavy
Bent-over Row – 10 Reps or 5 Heavy
WOD
15 Minute AMRAP
3 Clean and Jerks 135|95
6 Alternating Pistols*
9 Pull-ups
*Find an appropriate scale or sub weighted lunges.
At Home WOD
15 Minute AMRAP
3 Object Ground to Overhead
6 Single Leg Squats to a Chair|Object or weighted Lunges
9 Object Swings
Extra Work
Running Tosh
3 Rounds
600m rest 1:1
400m rest 1:1
200m rest 1:1
Row Sub – 750-500-250
Bike Sub – 1 Mile, .7miles, .4miles