ANNOUNCEMENT:

GOVERNOR KATE BROWN’S NEWEST ORDER ALLOWS US TO OPEN STARTING THURSDAY, BUT FOR OUTDOOR WORKOUTS ONLY.

• This means that we will have to workout on the Front Porch.

• Classes will be capped at 6 athletes to accommodate this.

• Registration for the next day’s classes will start at 8pm the night before. This is to ensure that class sign-up is as fair as possible and to allow everyone an equal chance to register for a class.

• For our busier class times please consider only coming to class every other day to allow everyone a chance to workout at the gym.

• Detailed “At Home” DB Workouts will still be posted daily.

• Those of you who checked out a dumbbell may keep that DB if you intend to use it. If not, please return it as soon as possible!

• Schedule will remain the same except for Open Gym has been moved to 10AM.

12/1/20

Train At Home

Warm-up:
6:00 of:
6 Deadlift, R
:30 Plank
6 Deadlift, L
:30 Pike Handstand Hold

Workout Prep:
2 sets of:
5 Swings, each arm
2 Burpees
2 Push-ups
2 Pike Handstand Push-ups

Workout:

30-20-10 reps for time of:
Single Arm Swing, each arm
Pike Handstand Push-ups

Rest 5:00

30-20-10 reps for time of:
Single Arm Swing, each arm
Push-ups

Rest 5:00

30-20-10 reps for time of:
Single Arm Swing, each arm
Burpee jumping over DB

Core:
Tabata Hollow Hold
Tabata Plank