Friday 01/29

Reminders:
-Paleo challenge baseline retest this Sunday 01/31
-Don’t forget to log your scores
-Submit your self reflection for one last extra point by Sunday
-Adjusted PM schedule begins this Monday 02/01

Body Armor-4RNFT

  • 30 sec handstand hold

  • 20 bird dogs each (10 each side)

  • 20 single leg glute bridges (10 each leg)

WOD- For Time

20-15-10-5

  • Cal row

  • T2B

-5mins rest-

10-9-8-7-6-5-4-3-2-1

  • Hang power cleans (115/80)

  • 4 burpee box jump overs after every set

Thursday 01/28

Last and final flash challenge has been posted on our Instagram page! (Also on this post too!) Email us by this Sunday for one last extra point! THIS IS IT! Almost there!!

Strength- Every 2:00 x 7 set

  • 5 Back Squats (70% of 1RM)

Partner WOD- For Time (split reps-one person working at a time)

  • 100/80 Cal Row

  • 80/64

  • 60/48

  • 40/30

  • 20/16

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Wednesday 01/27

If you do not receive our mass emails please let us know so we can get you back on the list. As the weather is constantly changing check this main post for any last minute closures before heading down.

Here is the info we just sent out last night regarding a few PM schedule changes starting this Monday Feb 1st.

If you're unsure of the current schedule always check our Zenplanner App when signing up or our website as it will always be up to date.

Zenplanner App - if you need to reset your password let us know and we will send a reset email to you. On holidays/school vacation times check out the app and please still sign up before heading down. We want to keep everyone as safe as possible and ensure we have enough space and equipment to still spread everyone out. If the waiting list is already full and you have the option to hit a different class for the day please do.

-Monday and Wednesday will remain the same

-Tuesday and Thursday PM schedule will be 4:30pm class, 5:30pm class, 6:30pm Sweat Rx.

-Friday PM schedule will be 4:30pm class and 5:30pm class.

-Weekend remains the same.

This Sunday 01/31 we are retesting our paleo challenge baseline during the 8am class.

President's Day Monday 02/15 schedule will be 5:15am, 7:00am, 8:00am, & 4:30pm

Strength - Every 2:00 x 5 sets

  • 2 squat cleans + 1 hang Squat clean

  • 70-80% of 1RM

WOD- 4RFT

  • 20 Pull ups

  • 20 Sit ups

  • 10 Thrusters (115/80)