Thursday 04/30/2020

Thursday 04/30/2020

Going Forward After May 8th

This is still a work in progress.
As many of you heave heard, yesterday the governor outlined the plan to re-open the state. On May 8 the stay at home order will be over. It has been said that gyms will not be included in phase one. So we are thinking of holding workouts in some public green space in groups less than 10. We have bought special equipment (cones and hoola hoops) that we will lay out to make sure all 9 athletes stay 7ft away from each other. These workouts will be free to all current, future, and past gym members. But since the size is limited, daily RSVPs will be required. Equipment required will be a mask (for before and after the workout), a heavy(ish) backpack and a dumbbell (some will be available). This isn’t a finalized plan since the governor hasn’t released a written order outlining the rules, and we are fully committed in strictly adhering to all the rules, and laws. We are even more committed to the safety and wellbeing of our community.
Stay Tuned for more info
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IF YOU WANT TO SUGGEST TIMES FOR THESE WORKOUTS TEXT WADE
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Text & Tag us in your workout photos!

Zoom WOD Details

Zoom WOD’s
@
12noon & 6pm
Weekdays!

Group Video Zoom Workout will be at 12noon & 6pm

Join URL:

https://zoom.us/j/599787653?pwd=L1I1RVhzWnZKdXFickVVZk1iVUJoQT09

Meeting ID: 599-787-653

Zoom WODs may call for equipment some people do not have, text coach BEFORE 4:30pm to ask how to modify it! ALL are encouraged to participate!

Workout Of the Day

We will do all three parts on zoom together!

Warm Up

400m/2min Run
—-Then—-
10 Prone “T” Toe2Finger
10 Push Up Tucks
5 Dive Bombs
10 Slow Slow Slow Neck Circles
10 Side Lunges
10 Sampson Stretches
10 Spiderman +Twist

Strength Of the Day

Strict Press
6×2

Metcon Of the Day

K.I.S.S.
This weeks WODs are programmed following CrossFit’s fundamental programming principles. We will be living in couplets and triplets (two to three movements), and we will be prioritizing the athletes ability to maintain intensity. “Occam’s razor”
KISS (Keep It Simple Stupid)

FT
10-9-8-7-6-5-4-3-2-1
Pistol**/****
Pistol**/****
Burpee
**Double Rep Pistols**
20-18-16… Pistols
1:1 Burpee
****Quadruple Rep Air Squats****
40-36-32-30… Air Squats
1:1 Burpee

“The only easy CrossFit workout, is the workout where you’re not trying”

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