Good job everyone as we get “BACK IN THE SADDLE”. Today we go for the SLOW TROT. It is your responsibility to pull back on the reins, give yourself time the get back into shape and form. We don’t want anyone to get “Bucked Off”!!!!
Tami likes the format we are using to sign-up for class. We will stick with it for the remainder of the week. If you get shut out on a class go an hour later. It looks like the 8:15 am, 5:30 pm and 6:30 pm are the classes with the most room.
At the bottom of the page I will post the Re-Opening Guidelines everyday this week. If you are unsure about how to sign-up for class please review the information below. I also add new information daily.
Warm-up:
Row 500m.
3 rounds of 10 Each w/barbell Deadlift, Hang Clean, Push Press and Front Squat.
Dynamic Stretch
Strength: Deadlift
(5)4
WOD: SLOW TROT
For Time:
3 Rounds:
1 min. Max Effort Deadlift 135/95
1 min. Max Effort Wallball 20/14
1 min. Rest
Icing:
Clean and Sanitize Equipment
Dragon Stretch 2 min. ES
At Home WOD 5.5.20
For time:
3 Rounds
1 min. Max Effort Deadlift (find a heavy odd object)
1 min. Thruster (use a not to heavy odd object)
1 min. Rest
We ask that you review the information below closely. It is important that we all work hard at following the recommendations listed below. Our goal is to provide a great environment despite the limitations placed on us.
Because we are very limited on the number of athletes
who can attend each class, we ask that you sign-up for class in advance. Due to the limited numbers we ask that you only sign-up for one day at a time rather than several days or a week of classes in advance. This will give others a chance to get in on a class. You may need to attend class at a time that is new to you. Look at the bright side you may meet some new friends.
We will do our best to let you know if a class is full or not. More in this below.
Class Schedule
Monday – 5:45 am, 7 am, 8:15 am, 4:30 pm, 5:30 pm, 6:30 pm
Tuesday – 6 am, 7 am, 8:15 am, 4:30 pm, 5:30 pm, 6:30 pm
Wednesday – 6 am, 7 am, 8:15 am, 4:30 pm, 5:30 pm, 6:30 pm
Thursday – 5:45 am, 7 am, 8:15 am, 4:30 pm, 5:30 pm, 6:30 pm
Friday – 6 am, 7 am, 8:15 am, 4:30 pm, 5:30 pm
Re-Opening Guidelines……Points of Emphisis
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If you are sick please do not come to the gym.
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If you are uncomfortable with the current circumstances, we ask that you do not come to the gym. “At Home Workouts” will be posted each day alongside the workouts that are going on at the gym.
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You must sign-up in advance if you want to attend class. You must text Tami at 303.775.4481 before 9 pm if you plan on attending a morning class, or you must text before noon if you plan on coming to one of the afternoon classes. We are limited to 8 athletes per class so it is a first come first serve situation. In your text, include your name and the time you wish to attend. Tami will respond with a thumbs up or a thumbs down. If you get a thumbs down you are welcome to sign up for a different time.
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Classes will start on time; we ask that you be in the gym ready to work when class starts.
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If you arrive early to the box, we ask that you remain outside until your class time.
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Please do not wear your street shoes into the workout areas. Change into your workout shoes once you get in the Gym.
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Athletes and Coaches should wash their hands prior to and after class.
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Class activity will be 45 minutes in duration, allowing 15 min at the end of class to sanitize equipment.
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Athletes will maintain 6 ft. spacing between each other at all times.
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4 Athletes only, are allowed in each of the gym’s workout rooms.
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Facial coverings, (a mask), is recommended but not required of Athletes and Coaches.
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Athletes should not share equipment at any time.
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No Chalk will be provided to athletes or coaches. You can bring your own chalk if you wish.
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Athletes should be prepared to do outdoor workouts. Please wear appropriate clothing.
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Upon conclusion of your workout and cleaning your equipment we ask that you exit the building ASAP. If you want to visit with others, we ask that you do it outside and maintain your 6 ft. spacing.
This is going to be a challenging time for Athletes and Coaches alike. We ask that everyone cooperate with the information above. Our hope is that we can get past this rough patch with a minimum of problems.
If you have questions or concerns please give Cal a call at 303.921.6394.