**We are opening Wednesday. You are more than welcome to continue working out from home until you are comfortable coming in, just contact us so we can accommodate that and continue our check ins.
**You need to download the Zen Planner ap to reserve your classes. No exceptions. There are 10 spots inside and 6 outside. If you show up without registering and all 16 registered spots are full you are out of luck. Currently you can register 5 days in advance but that will most likely switch to 3 days in advance from the feedback we are getting from other gyms. Although you might have the best intentions of showing up 5 days in a row, life happens, it’s better to plan a little shorter term.
**IF YOU REGISTER FOR CLASS AND CAN NOT MAKE IT TO CLASS YOU NEED TO CANCEL YOUR RESERVATION IN ZENPLANNER SO THE SPOT IS OPEN FOR SOMEONE ELSE. Don’t save spots just to save them and then “no show.” That is an inconsiderate action.
**The extra precautions we have in place take a couple extra minutes but make a big difference in keeping everyone safe and healthy. If you are unable or unwilling to adhere to the new guidelines you are making the choice not to attend classes.

The next two days of workouts will be at home bodyweight workouts while we are gathering equipment back up. Weights will be back in workouts on Wednesday and we will know who is continuing to workout from home and who is coming back to workout in the gym.

Warm up
10 Minute SLOW amrap
Run 200
10 Push ups
15 squats
20 Sit ups.

Wod
5 Minutes Amrap (fast pace)
Run 100
30 squat
20 sit ups

Rest 2 Minutes
5 Minute amrap
Run 100
25 squats
20 sit ups

Rest 2 Minutes
Run 100
20 Squats
20 sit ups

The gym will be open from 8am to 8pm to return equipment. Doors will be open. If nobody is there just spray your things down and put them when where they go.

WE ARE OPENING WEDNESDAY!
If you want to continue working out at home let us know ASAP so we can make arrangements.

Looking forward to seeing everyone

FULL REST DAY!
Or Active rest day.

Get out
Ride bike, run, walk go to a park. Do something that doesn’t involve some typical CrossFit movements.

Endurance- Straight from the running expert Chris Henshaw

800m at moderate pace- rest 60 seconds
400m at moderate pace – rest 60 seconds
600m at moderate pace
Rest 3 Minutes
2×400 with 60 second rest between (moderate pace)
4X200 with 60 second rest between (fast pace)
Rest 2 more minutes
4×200 moderate pace- 30 seconds rest
8×100 fast pace -30 seconds rest


Wod- do the endurance or the wod or both. That’s about 3 miles of running above though

Wod
16 Minutes Amrap
10 Burpees (push for 10 a minute)
10 hang cleans 95/65 or DB hang cleans with single DB (5 each arms)
10 push press 95/65 or db push press with a single DB, 5 each arm

Be sure to download the zen planner ap! its how you will be reserving class times. approximately 10 spots inside, 6 spots outside. Class sizes will expand as restrictions are slowly lifted. outside space is there to stay, we will also be expanding that. Lots to look forward to.


10 minutes of movement for the warm up

30 min amrap
run 400
25 Push ups
50 Air squats
100 Jumping Jacks

Simple and effective!

If you haven’t yet please download the Zen Planner ap so you can register for classes when we re-open. Message me to get your password if you do not have it. ***Classes have not started yet! We are just getting people used to using the ap!

Warm up today
3 Rounds
run 200
6 No push ups burpee
7 Squats
8 pass throughs

Strength.
Work your push press with a single dumbbell, double dumbbell or or barbell. Dip drive. Get 5 good working sets in. Depending on the equipment you have that might be 5 to 12 each arm with a dumbbell , just before failure.
With a barbell or dumbbell same reps counts and same sets recommended

Wod-
5 Rounds for time
Run 400m
8 Thrusters with a barbell or with 1 dumbbell 10 single arms thrusters, 5 each side
20 Doubles or 20 jumping jacks
20 sit ups

Enjoy