📰 Gym Briefing

Hey everyone,

Unfortunately 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-

Warmup Run
400 Meter Easy Jog

30 Seconds Each
Active Samson: https://youtu.be/jGVMgxjPORo
Russian Baby Makers: https://youtu.be/bhsZ7SURH34
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
Slow Air Squats

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
Warrior Squats: 40 Seconds: http://youtu.be/EfUJgmgTvlI
Pigeon Pose + Lat Reach: 40 Seconds Each Side: https://www.youtube.com/watch?v=QDaXekW8e14

-Metcon-

Bradyn (Time)

5 Rounds:
99 Double Unders
7 Burpees
21 Thrusters 65/45

*Cash out with 1 Mile Run

MODIFICATIONS
DOUBLE UNDERS
-Reduce repetitions
-Single Unders
-Double taps
-Line hops

THRUSTERS
-Odd object thruster
-Dumbbell thursters
-Air Squats