Outdoor WODs Start Thursday

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.

11/30/20

Train At Home

Warm-up:
4 sets of:
40 Single-unders
20 Right Leg Singles
20 Left Leg Singles
Deadlift/Power Clean/Squat/Thruster, each arm

Strength:
5 sets of DB Complex, each arm
5 DB Deadlift
5 DB Power Clean
5 DB Squat
5 DB Thruster

Workout Prep:
2 sets of:
3 Power Clean and Jerks, each arm
3 Snatches, each arm

Workout:
20 minute AMRAP of:
200 Single-unders
40 Power Clean and Jerks
200 Single-unders
40 Snatches

Cool Down:
4 rounds of:
:30 Downward Dog Calf Stretch, each side
10 Jump Rope Pass Throughs
10 Alternating Deep Lunges

Derek Eason