Outdoor Class Update!
With the Outdoor mask mandate lifted we are starting up Outdoor classes again!
Each week we will look ahead at the forecast and the warmer/dryer days we will plan for Outdoor Workouts.
There will always be an option to complete the workout indoors, with masks on, but the class will primarily be instructed Outdoors.
We will plan for indoor workouts and make use of pull up bars, etc.. on days it’s not as warm or dry. Our indoor/Outdoor schedule can be found on our Google Calendar and will be updated on Thursdays for the following. Indoor/Outdoor designation is always subject to change due to changes in weather.
There is a downside.. the parking lot will be off limits on days we plan for outdoor classes.
The parking landscape has changed a bit since last fall. We have a fence blocking our old running path and we “technically” are not allowed to park over there.
The street is still free parking but may be a bit busier due to more people actively in the City as the pandemic winds down. On primarily indoor days feel free to drive over mats and make use of the lot.
We plan to monitor the situation but hope to make outdoor classes work as there has been quite a bit of interest expressed and we could all use a little Vitamin D in our lives.
Primarily Outdoors – please do not park in the lot
Warm-up
10 Sandbag Power Clean and Push Press
200m Sandbag Run
10 Bent Over Sandbag Rows
400m Run
WOD
4 Rounds
10 Clean and Jerks 135|95
200m Sandbag Run
20 Chest to Bar Pull-ups
400m Run
Rest 2 Minutes
Level 3- 15 Chest to Bar
Level 2- 15 Chin over Bar Pull-ups, 115|75
Level 1- 10 Chin over bar pull-ups
ADV WOD
4 Rounds
10 Clean and Jerks 155|105
150ft Sandbag Carry 140|90
50 ft Handstand Walk
20 Chest to Bar Pull-ups
400m Run
Rest 2 Minutes
MOD WOD
4 Rounds
10 Clean and Jerks 135|95
200m Sandbag Run
20 Bent Over Sand Bag Rows 50|35 or 10 Bent Over Rows* 135|95
400m Run
Rest 2 Minutes
Extra Work
100 ft Double KB Front Rack Lunge 1.5|1
50 GHD Sit Ups
40 HSPUs
30 Cals Ski
20 Stone Over Shoulder 140|90
100 ft Double KB Front Rack Lunge 1.5|1
ADV – Strict, 2|1.5
*Muscle Ups can be scaled to 20 Strict Pull Ups