📰 Gym Briefing

Hey everyone,

We have been presented with another Executive Order to close down the gym until further notice (Hopefully July 27th at the latest). Thank you so much for the continued support since opening back up in May, 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-

40 Seconds Each
Easy Bike/Row (Or High Knees)
Active Spidermans: https://youtu.be/tGxCop_0yRQ
Kettlebell Deadlifts (Or DB) (Between Legs)

Moderate Bike (Or Butt Kickers)
Mountain Climbers: https://youtu.be/834tNnoe53A
Single Arm Kettlebell (Or DB) Deadlifts (20 Seconds Per Side): https://youtu.be/azSyOG5vyTQ

Faster Bike (Or Jumping Jacks)
Frog Hops: https://www.youtube.com/watch?v=VoIEWe3UfCY
Single Arm Kettlebell (DB) Farmers Carry (20 Seconds Per Side)

Performed With 1 Lighter Kettlebell (Or DB)

MOBILITY [12:00 – 15:00]
Couch Stretch: 30 Seconds Each Side: https://www.youtube.com/watch?v=Lv-w40pllco
Pec Stretch on Wall: 30 Seconds Each Side: https://www.youtube.com/watch?v=_Fo1Jva3tGc

-Metcon-

Minute to Win It (At Home) (AMRAP – Reps)

5 Rounds:
1 Minute Burpees
1 Minute Russian Double Dumbbell Swings (50’s/35’s)
1 Minute Jumping Lunges
1 Minute Rest

MODIFICATIONS

RUSSIAN DOUBLE DUMBBELL SWING
-Single Arm Russian Dumbbell Swings: https://youtu.be/D1Cb5V77DkI
-Odd Object Ground to Overhead: https://youtu.be/kRsckQhX0is
-Single Arm Dumbbell Devil’s Press: https://youtu.be/znJ6cch0FQs
-Single Arm Dumbbell Snatch: https://youtu.be/yvq9CJelbGY