“The Chief”

ANNOUNCEMENT:

WE WANT TO ADDRESS CONCERNS ABOUT THE LIMITED CLASS SPACE AND REITERATE THE EXPECTATIONS WE HAVE FOR CLASS SIGN UP.

  • Class sign up opens at 8pm everyday.

  • You may only sign up for 1 class or open gym slot.

  • Please only sign up for class every other day. This will allow the most people access to the gym. Our busiest class times (6:30am and 5:30pm) are especially expected to follow this rule.

  • The only exceptions being if there are slots still open at 9pm, then they are allowed to be filled on a first-come-first-serve basis.

We know this situation is less than ideal and we just want to ask you to help out your fellow members. This is a temporary solution and we are hopeful that we can get back to normal 12-person classes soon.

Thank you for your understanding!

Derek and Brittney

1/6/21

WOD

"The Chief"
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute

*Repeat for a total of 5 cycles

Train At Home

Warm-up:
9-7-5-3 reps of:
DB Hang Power Cleans
Push-ups, working up in difficulty
Goblet squats

Workout:
"The Chief" at Home
Max rounds in 3 minutes of:
DB Power cleans, 3 reps each arm
6 Push-ups
9 Squats

Rest 1 minute

*Repeat for a total of 5 cycles.

Core:
Accumulate 2 Minutes of L-sit hold (scale as needed)
*Between sets perform 10 good mornings with DB

Derek Eason