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

1/7/21

WOD

25 minute AMRAP of:
100 Double-unders
50 Box Jumps, 24”/20”
25 Handstand Push-ups
15 Devil’s Press 50/35-lbs

Train At Home

Warm-up:
2 Rounds of:
10 Plank burpees
8 Sit-ups
6 DB row
40 Single-unders

Workout:
4 rounds of:
5 minute AMRAP of:
20 Hollow Rocks
10 Bent Over Rows, each arm
10 Burpees jumping over DB

*Rest 4 minutes between rounds

Cool Down:
3 Rounds:
:30 Pike Handstand hold, or Handstand hold
:60 Cobra stretch
:30 Hip flexor stretch, each leg