Parking lot- it is a muddy mess, I am working on fixing that, but in the meantime…please wipe off your shoes before tracking mud all over the gym, thank you!
Cubbie Clean out Project- if you forgot to empty out your cubbie your stuff is in the lost and found in the back gym. There are two boxes full of clothes, belts, wraps, and water bottles. It all gets donated next week! So get in and get your stuff if you left it.
Mobility tonight at 6:3o pm-This week thus far has been taxing on the legs from squats, the calves from the double unders, and on the shoulders from chest to bar pull ups and overhead squats. I don’t know about the rest of you, but my calves could definitely use some mashing. I’ll have a few things ready for everyone, but just thought I’d poll those of you in class to see what needs work this week. Do you need to mash and stretch those quads? Or loosen up those shoulders? Remember your bodies need recovery!
Strength WOD
Romanian Deadlifts 8/8/8/8
(same weight across)
After each set of RDLs Complete
30 Second Plank
20 Sit ups
(no score, focus on the movement, range of motion and position)
WOD
15 Burpees (touch a target)
21 Cal Row
15 Box Jump Overs
4 Rounds
Rest 2 minutes between rounds
Score = slowest time
**Whatever round is the slowest we will score, so sprint on every one of them**
Fitness 20/14
RX 24/20
RX+ 30/20
**If there are more people then rowers a stagger start should workout fine with the 2 minute rest**
