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Week of the 4th

1
Jul

Week of the 4th

This week we will be conducting our “Open Gym” format on Monday, Tuesday and Wednesday.
The gym will be closed Thursday, Friday and Saturday .
Please use this week to rest and recover. Max Week (and the weeks leading up to) were very strenuous. This will be a perfect week to recharge and come back ready to hit it hard.
There will be a warm-up posted on the white board along with the workout for that day.
The workouts will be about 15-25min in length and will consist of basic movements (don’t mistake basic for easy).
You will be in charge for your own warm-up, you can do the Coaches Choice on the white board or do one of your own.
When you are ready to go your Coach will help you time your effort.
The hours you we will have for you to come in and get your WOD on will be:
6am-9am and 3:30pm-7:30pm Mon/Tues/Wed
Reminder: Doors will be opening at 6am (3:30pm) and clean up/workout ends/doors close at 9am (7:30pm). Do not show up with 15min to spare and expect to get your workout done in time.
If you can’t make it in for “Open Gym” you can always do one of our 80+ Road Workouts.
Click here for the list.
And lastly……Regular classes will resume Monday July 8th (6am).
Open Gym WOD’s:
Monday:
50-40-30-20-10
Wall Ball or Goblet Squat or Air Squat
Push-up
Sit-up
Tuesday:
10-9-8-7-6-5-4-3-2-1
Burpee
Pull-up or Ring Row
Tuck Jump
Wednesday:
AMRAP 15min
10 Box Jumps
10 Ball Slams or Kettle Bell Swings or Plate 2 Overhead
10 Toes 2 Bar or Hanging Knee Raise
Have a fun and safe 4th of July!!

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