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 don’t take up slots you don’t intend to come to.

• Please only sign up for class right at 8pm every other day to allow more people access to classes they prefer. If there are still slots open after 9pm, then please fill them in!

• To be clear, it is still ok to come multiple days in a row. We just want to keep the sign up process as fair as possible.

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

1/8/21

WOD

7 sets of:
3 second Pause Front Squat, 5 reps

7 sets of:
Strict Press, 3 reps

Accessory:
Bulgarian Split Squat, 5 x 8/leg

Train At Home

Warm-up:
4 Rounds:
5 Air Squats
5 Burpees
5 Lunges, each leg
5 Floor press, each arm

Strength:
7 sets of:
5 second Pause Goblet Squat, 7 reps

7 sets of:
DB Strict Press, each arm, 6-12 reps

Accessory:
Bulgarian Split Squat, holding DB
5 x 8/leg

Cash Out:
For Time:
20-16-12-8-4 Lunges
2-4-6-8-10 Push-ups