We are back! I felt the same excitement and nervousness as I did almost nine years ago opening this place up. Can’t wait to get you guys back. I will be restarting memberships tomorrow with a proration for this month. Please, please abide by the state regulations that we are setting in place. I do not want to close these doors again and a lot of that is dependent on us doing our part as a business to follow the guideline. I know everyone has different beliefs when it comes to this virus but we will uniformly follow these rules. Sign up prior so the 12 athlete cap is not passed. Wait until 3 min before your class starts to enter with a mask on. Coach will use our touchless thermometer to check you in. If you have a temp of over 100.3 you will have to go home. Once in keep your mask on as you situate your equipment in your box. You will set up for the strength and WOD in the beginning of class. Once in box it is up to the athlete to wear or mask or not. If you leave the box please put mask when getting more weight and keep spacing. Warm up is in your space, strength or fitness is in your space, and wod is in your space. After WOD coach will come by to spot mop your space while you clean your equipment used. If you are at night class you have about 8 min to clean and exit building on G Street side. It is going to take about a week to get down but it will not seem to stringent after a couple weeks. I can’t wait to hear those barbell’s drop! Open box will be let in at 3:42 all at once as well and checked for temp. Coaches may be in their working out but we have to have everyone else come in at once. Time to get that strength back! Go 80% on this one, I don’t need ten injuries tomorrow. Noting to prove let’s just get that fitness back. Stoked to see you all tomorrow.

A) 3 Rounds Running Clock

30 Sec Burpee’s

30 Sec Broad Jumps Across box wall to rig

30 Sec Sit-ups

30 Sec Air Squats

B) Every 2 min x 6 sets

3 Position Hand Clean (Below Hip+Mid Thigh+Below Knee (Sorry 5::15 this was supposed top be on there)

Or

“Fitness”

Approximately 6-8 minutes
3 rounds
10 Dumbell RDL high pulls
10 Goblet squats
10 ea plank shoulder taps (keep hips from swiveling)
Rest as needed approx. 45 sec-1 min

2 rounds
30 sec Hollow rock (regress you single leg hollow rock or knees bent)
30 sec Russian swings
30 sec rest

C) “The Phoniex”

6 Min AMRAP

3 Power Clean 135/95 (Fitness use Dumbells)

6 Reverse Dumbell Lunge

9 Lateral Barbell Burpees

2 Min Rest

2 Min Max Effort Wallball

2 Min Rest

6 Min AMRAP

3 Power Clean 135/95

6 Reverse Dumbell Lunge

9 Lateral Barbell Burpees