📰 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 RobWarm-up200m Jog
Side Planks (30 Seconds Each): https://youtu.be/ZOK6XWqQeyI
Single Leg Glute Bridges (30 Seconds Each): https://www.youtube.com/watch?v=TQt2I73oL6Y

200m Jog
Glute Bridges: https://youtu.be/iRImeYTD2jU
Front Plank: https://youtu.be/FmxmpBKDZGQ
Glute Bridge Walkouts: https://youtu.be/gp4VBp8_WSY

Barbell (PVC or Broomstick) Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: https://youtu.be/Ff_dtGJKgxM

MOBILITY
Banded Hamstring Strech: 40 Seconds Each Side: https://youtu.be/PzAKnSyF8gA

Banded Cross Body Stretch: 40 Seconds Each Side: https://youtu.be/fooHdbajhn8

-Metcon-

Floor It (At Home) (Time)

Every 5 Minutes x 5 Rounds:
60 Second Plank
35 AbMat Sit-ups
20 Double Dumbbell Deadlifts (50’s/35’s)

Your score today is your slowest time of the 5 rounds.

MODIFICATIONS
DEADLIFTS
-Single Dumbbell Deadlifts (15 Each Side): https://youtu.be/S40eu8aKP18
-Odd Object Deadlifts (30 Reps): https://youtu.be/F_nFVDANaAE