Friday – 8 MAY

7
May

Friday – 8 MAY

Drop of Equipment you borrowed today! We will be open from 8 a.m. to 10 a.m. and then from 4 p.m. to 6 p.m. to take in equipment. If you need to come in outside of these hours, please text Zac.

On May 11th, we will open with the following restrictions to meet the social distancing guidelines.

  • We are limiting all class sizes to 4 people.
  • We are requiring everyone to stay 6 feet apart from each other. We will tape areas on the floor that you will be restricted to with equipment in your assigned area. Staying 6 feet apart allows us to not require masks/face coverings in the gym. If coaches find that they cannot stay 6ft away from you in order to provide coaching cues to keep you safe, they will be required to wear face coverings.
  • You will have to sign up for classes on Zenplanner either through the Member Conncect app or on the Zenplanner site before you come to the gym. This will help us limit our class sizes. More information on this at the bottom of the email.
  • Classes are going to be reduced to 45 minutes to provide time for sanitizing equipment and making space for the next class to come in. You will need to wipe down all equipment you used after class.
  • We are adding more class times to allow more people to attend class in a day. Hopefully this works with your schedules.
    Class times will be at 6 a.m., 7 a.m., 8 a.m., 9 a.m., 12 p.m., 1 p.m., 5 p.m., 6 p.m. Monday through Friday. We will adjust class times or add more pending your feedback and demand. On Tuesdays and Thursdays, the 7am class will be focused on Bootcamp members, though we will adjust based on utilization.
  • We will be closed on the weekends to sanitize all equipment and get ready for the next week. Zoom Workouts will continue.
  • No kids will be allowed in the gym. I am really sorry about this, but kids count against how many people we are allowed to have in the gym.
  • Barbell Club will be offered Monday – Thursday at 7 p.m., adding two extra days so we can limit class size to 4.
  • Monday and Thursday track workouts at noon with Kerry at Altona Middle School will continue in order to add options for members. This class is limited to 8 people because it is outside. You must also sign up on Zenplanner. Contact Kerry for more information.
  • The gym will be sanitized by our staff on a daily cleaning schedule, but we will need your help during class to wipe down equipment you touched.

Warm Up

2 Rounds:
10 Windmills
10 Samson Lunge
5 Burpees

Barbell Warm Up:

2 Rounds:
2 Snatch High Pull
2 Power Snatch
2 Overhead Squat
2 Squat Snatch

Work up in weight for snatches

Equipment WOD

10 Snatch 75/55
1 Chest to Bar Pull Ups
9 Snatch 95/65
2 C2B
8 Snatch 105/75
3 C2B
7 Snatch 115/85
4 C2B
6 Snatch 135/95
5 C2B
5 Snatch 145/100
6 C2B
4 Snatch 155/105
7 C2B
3 Snatch 165/115
8 C2B
2 Snatch 175/125
9 C2B
1 Snatch 185/135
10 C2B

20:00 Time cap. Scale so the 1 Rep snatch is ~90-95% of your 1RM. Use the same weight for multiple rounds if needed.

No Equipment WOD

For Time:
5 Rounds:
10 Superman
8 V Ups
6 Push Ups

5 Rounds:
20 Swimmers (Supermans moving arms and Legs)
10 Sit Ups
10 Burpees

5 Rounds:
20 Good Mornings
20 Lunges

5 Responses

  1. Jeff Schmidgall

    Capped out, 5 pull-ups left to go. Did Cleans instead of Snatches.
    Kinda liked that one.

  2. Anjali

    That was a lot of fun! Haven’t snatched in a while. Capped out after the three snatches at 115#.

  3. Ashley

    Rx through the 115# snatches. Did the round of 2 snatches at 120#. Finished the 9 c2b at 19:53. Didn’t have time to attempt 125# for the round of 1.