ANNOUNCEMENT: WE ARE OPEN!!!!!!  Thank you to all of you who have stuck with us through the last few months.  We are so blessed to have you!!

We hope you all can appreciate the decisions we have made as a team throughout this shut down.  We have always had your best interest and your safety in mind as we have attempted to guide everyone through this.  We will continue to operate in the same manner, always having your well being at the top of our decision making.  Our Coaches have been nothing short of amazing!  Their dedication to you all is so much more than what happens in our four walls and we are lucky to have them.

As of now, the decision has been made to not require you to pre-register for classes.  We don’t have a “cap” on classes, but we are really looking to limit it to 20 people per class.  IF you want to sign in before class, please continue to do so.  Unless we run into problems, we don’t see this changing.  

Two things we do want to continue to emphasize.  One is being to class early.  We still have to do temperature checks and log you in to class, so if you’re late it will put the Coach in a bad position as it relates to running class.  We have no-touch thermometers on the way, so the check in process will go faster once we have them.

The second is clean up efforts.  We need to continue to be diligent in cleaning up all equipment.  NO EXCEPTIONS.

So….having said all that……lets workout!

Compete For Time

400 Meter Run

100 Double Unders/150 Single Unders

75 Wall Ball (20/14)(10’/9’)

50 KB Swings (53/35)

25 Pull Ups

400 Meter Run

For today, we are looking to pace the first 400 so you can come right in and get to work on your DU.  For the wall ball, kB Swing, and pull ups, break these up into manageable numbers that will keep your rest breaks to a minimum.  We are keeping pull up volume low on this one so we can ease you back into them (Murph excluded).  For the last 400m run, do what you can to push yourself here.

At Home Mods:

If no jump rope, 100 plate toe taps

If no wall ball, sub in light weight DB/KB or plate thruster.

For pull ups, do 25 lateral rows with DB/KB or Barbell.  If KB or DB, do 25 each arm