Welcome Back Wednesday!

Warm up!
Step 1- Wash/sanitize your hands
Step 2- There will be a 10 minute body weight warm up posted outside. Start the warmup at the top of the hour, The Coach will come out and get you at 10 after.
Step 3 go to your station and wipe your equipment down even though the class before you will have just wiped it down.
Step 4- Coach will be at the front of the room explaining the workout, we are not meeting at the whiteboard to avoid gathering too close.
*if you have an outdoor spot reserved just step into the gym, paying attention to social distancing and after the short brief you can head outside to your spot.

Strength
Back squats
5 sets of 5 at 60 percent of your OLD max. Yes this will be light, but many of you haven’t squatted for 8 weeks.

Wod- Starting simple.
10 minute Amrap
10 Power Cleans 96/65
10 push press 95/65

Wipe down your equipment and clear the room before the next class comes in. You are welcome to stay and socialize 6 feet apart in the outdoor area.

*skill work and extra work can be done outside. Clients who have registered for class take priority on the rig and platforms outside but there is plenty of other things to do if the rig is full. Sleds, hammers, tires, running, sandbags. Pick something and start moving. Take an abmat out there and do some running and core work.

**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.

Warm up!
3 rounds
Run 200 (try to speed up every round)
10 Push ups
10 Squats

Wod 1 Death by burpees
Minute 1 perform 1 burpees
Minutes 2 perform 2 burpees
Minute 3- 3 burpees
Minute 4- 4 burpees
*keep adding a burpee every minute until you can’t complete the total in that minute. Then you are done.
*Yes you will have about 58 seconds rest the first minute. enjoy it.. by the time you get to the 5th minute and 5 burpees that time really starts to fly by.

You get the idea? These death by workouts are very boring the first 5 minutes, but then kick you right in the teeth. I think i’ve seen a few scores of 17 or 18 on this. That’s a lot of burpees. 17+16+15+14….

Core finisher
3 Rounds not for time
1 minute plank
20 russian twists
20 sit ups

**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