Outdoor Classes Resume Today – Zoom Classes at 12pm & 5pm

Outdoor Classes Resume Today – A few things to note…

  • The Zenplanner App is ideal for reserving classes.  There are instances where booking through the site/safari does not work due to cookie restrictions. If a class is full, put your name on the waitlist.  If enough people are on the waitlist, we will open another class at the same time.
  • Please adhere to social distance guidelines when arriving at the box.  If the previous class is finishing up, make your way to an unoccupied mat or keep safe distance elsewhere in the lot.
  • Face coverings are required
  • We are limiting our time in the building, but access to restrooms are allowed.  Face masks are required in the building at all times and only 1-2  people in the restroom at a time.
  • Water Fountains have been taped off – Please bring your own bottles.
  • The outdoor mats can get hot!  Please bring your own towel, yoga mat if possible.
  • We are currently out of chalk – your are encouraged to purchase your very own and bring along in ziplock bags.  We will have some arriving on Friday which we will also sell individual blocks.
  • For those participating in classes, we are hopeful to lend some equipment back out once we have enough to run two classes simultaneously.
  • We are also working to allow for some open gym sessions once classes get rolling along, stay posted for more updates.
  • We are hopeful to continue to run Zoom classes live from the box if demand is there.  We will start with a Noon and 5pm today and go from there.

The lot will be closed to parking for safety reasons. Please park on the street or walk. Construction is beginning on the back lots (Brick building and BCBS lot) and those lots are going to be unavailable for parking and fitness going forward (tear). We have been at the gym a lot during the day and there is plenty of parking without the lots.

Life is different now, with working from home and more flexibility in our schedules we are hoping the class participation will be spread out throughout the day. In addition, we have a lot of members who are not ready to come back to classes, and some members have temporarily relocated and will return at a later phase. If you cannot find a class time that is reasonable for you, don’t panic, add yourself to the waitlist and we will find a way to add another class around that class time. We will do everything we can to get members the class availability they need.

We have added our Zenplanner schedule to the website. Classes can only be reserved 48 hours before to avoid members booking out sessions far in advance. You can book a session by clicking the schedule . It will ask you to log in. Put in your email that you have in zenplanner, and you can reset your password. If you are having trouble with that we can send you a link from the system to allow you to reset your password that will to allow you to register. Classes run on a Sunday to Sunday schedule and you will only be able to book what you have a membership for- 2 classes, 3 classes, or unlimited. At this time we are not considering drop-ins or gympass, but hope to once we have sorted everything out and regained some more equipment.

Here are some questions to some FAQ-

Q. Are face masks required?
You must arrive with a face covering. You must have the face covering with you at all times. Once you have your 12 feet of space, we will not micromanage, but reserve the right to ask you to leave if you are not complying with our requests for safety. If you arrive to class unprepared without a face covering, we do have some on hand.  If you are unwilling to wear a coverng, you will not be allowed to participate in the class.

Q. I don’t want to come back to classes yet, can I keep my equipment?
Yes, within reason. If you have a lot of weights, which many of you do, we ask that you please bring some back so that we can enhance the class experience.

Q. When can I return my equipment?
Anytime this week.

Q. Can I keep some equipment and take classes?
Possibly, within reason.  Please reach out to us directly at [email protected]

Q. What if it rains?
If it’s light rain we will likely keep classes going and will try to program something where we are moving around a lot.  The class hour will likely be shorter.  If rain is heavy, it will likely be a rest day.

Q. Will I get a sweet tan?
Obvi but be sure to wear sunscreen so you don’t get a not so sweet sunburn

Q. What about Open Gym?
We are working this and will know more this week.

If you have not been receiving our emails please see check your spam and make sure it’s not in your junk folder. If it’s not, shoot us an email with your preferred address and we will fix your profile.

We are looking forward to seeing you all this week!!!

AT HOME FITNESS – Live WOD on Zoom from the Box at 12pm & 5pm today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192

50s on: 10s rest
PVC Active Squat Bottom Pass Throughs
Snatch Balance**

*bike sub = mtn climbers, burps, lateral plate hops

*use a PVC/Broomstick or empty barbell depending on your confidence with the movements.

More PVC mobility including external rotation stretch and flagpole

Dill the various hang squat snatch and Power Snatch

Squat Snatch*
High Hang
Mid Hang

*We’re outside on unlevel surfaces and likely haven’t done a whole lot of squat snatching during Quarantine. Stick with lighter weight and work on becoming more comfortable with the movement as well as the squat bottom and hang positions.

At Home Strength
2 Ground to Overhead*

*if you only have 1 db or kb perform the reps on both sides. If you have an lighter odd object or barbell, increase reps to add difficulty.

25 Minute AMRAP
60/50 Calorie Assault/Rogue Echo Bike Buy-In

In the remaining time-
Ascending AMRAP
3 Power Snatches 115|75
3 Burpee Lateral Jumps
3 Calories Assault Bike

6 Power Snatches
6 Burpee Lateral Jumps
6 Calorie Bike

9 Power Snatches
9 Burpee Lateral Jumps
9 Calorie Bike

Level 2- 95|65
Level 1 – 75|55

Schwinn Bike Cals = 90|75 Buy in and  5-10-15-20-25-30…

25 Minute AMRAP
1 Mile Run*

In the remaining time-
Ascending AMRAP
3 Power Snatches 115|75
3 Burpee Lateral Jumps
30 Double Unders**
6 Power Snatches
6 Burpee Lateral Jumps
60 Double Unders
9 Power Snatches
9 Burpee Lateral Jumps
90 Double Unders

* run sub = 1 min of each of the following – high knees, butt kicks, lateral plate hops, jumping jacks, mountain climbers, burps for a total of 6 mins

**no rope – sub mountain climbers. Each side equals 1

Level 2- 95|65, dubs = 10-20-30..
Level 1 – 75|55, single unders x1

Extra Work
Deadlift 185|125

*cut reps in half or scale to elevated or regular push ups. Scale deadlift weight as necessary.