November 17, 2020

Good evening everybody. I have a lot I would like to RANT about but I’ll keep this short and sweet. As I got home tonight I heard the same news most of you probably heard with this new proclamation and it is very upsetting because we are not allowed to have “classes” until Dec 10 and my hands are tied once again. However, we are allowed to keep our doors open for open gym, so we’ll take whatever we can get. We will have a staff member at the gym throughout the day and we will be there to help answer questions about the daily warm up and workout. Text your training buddy and hold each other accountable to good workout habits. Get in and do the wod. Hell, I would show up for open gym when you normally start class to keep a good routine ;)

Wod

Midline Progression: L-hang 3x20s,

KB FR carry 3x50 yds

15 minutes to find 1RM Front Squat

4x6 S/A DB Bench Press ss S/A DB ROW 4x6

21-15-9 wall balls and burpees. 10/12 feet target. 7 min cap.