Hey everyone,

Unfortunately we have been presented with another Executive Order to close down the gym. Starting tomorrow, June 30th the gym will be closed until July 27th. Thank you so much for the continued support since opening back up, it has meant the world to us. It has been great seeing everyone after the first quarantine. You all are amazing! Just like last time we will be pausing memberships.  The continued support during the last shutdown helped out the gym tremendously, but we understand these are difficult times for everyone!  Should you wish to have us continue to charge your membership, please let us know.

During the shutdown, we will be providing At Home Workouts just like last time, everyone will still have access to Wodify and coaching as you need. Keeping healthy during this time with exercise and diet is super important, please don’t hesitate to reach out if you have any questions or if there is ever anything we can do to help.

To access A Home Wodify workouts select the At Home Workouts option under the program tab. If you have questions please ask.

We will get through this!

Coach Rob

-Warm-up-

30 Seconds Each
Calf stretch (Both Sides)
Lateral Hops Over DB
Active Spidermans: https://youtu.be/tGxCop_0yRQ

Lateral Squats: https://www.youtube.com/watch?v=RTlsrgLBxUU
Push-up to Down Dog: https://www.youtube.com/watch?v=hPhA5b-P34Y

Glute Bridges: https://youtu.be/iRImeYTD2jU
Mountain Climbers: https://youtu.be/834tNnoe53A

Glute Bridge Walkouts: https://youtu.be/gp4VBp8_WSY
Frog Hops: https://www.youtube.com/watch?v=VoIEWe3UfCY

Slow Air Squats
Slow Burpees

-Metcon-

Dirt Nap (At Home) (Time)

3 Rounds For Time:
15 Double Dumbbell Hang Squat Cleans (50’s/35’s)
15 Lateral Dumbbell Burpees

MODIFICATIONS
HANG SQUAT CLEANS
-Double Dumbbell Hang Squat Cleans (15 Reps)
-Single Dumbbell Hang Squat Cleans (10 Reps Each Side)
-Medicine Ball Squat Cleans (30 Reps)
-Wallballs (30 Reps)
-Jumping Air Squats (45 Reps)

LATERAL BARBELL BURPEES
-Lateral Dumbbell Burpees
-Regular Burpees