Saturday 20200704

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 MINUTE CAP)

5 Push Up to Pike

10 Alt. Groiners

5 Barbell RDL

10 Alt. Elbow Punches

5 Front Squats

Workout

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Friday 20200703

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Cal Bike

5 Push Up to Pike

8 Slow Scap Pull Ups

8 Slow DB Deadlifts

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – :50 Bike @ Moderate Pace

Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. Single DB Up-Downs (50/35)|(35/20)

25 Pull-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Pace Bike*

*Nasal Breathing Only

(No Measure)

Member Tested Positive

Hello Everyone,

A member has just informed us they have tested positive for Covid. Here are the facts and what we know:

  • They did not feel sick
  • They had sniffles and loss of taste and smell, not sure when symptoms began.
  • Tested on Thursday the 25th at noon at the Fulton County Board of Health link
  • Attended Thursday 5:30 class and Sunday the 28th 9am class
  • Received results today they tested positive for Covid-19

We are grateful they let us know as soon as they knew.

If you are feeling sick or have any of the symptoms, please do not attend class.

Please refer to the this CDC Prevent the spread of COVID-19 if you are sick Link and What you should know about COVID-19 to protect yourself and others Link

Here is a link where you can register to go get tested regardless if you are showing symptoms Link

The fact is everybody is at risk of getting COVID-19. We are already doing everything possible to limit the spread of the virus. Please take a moment to review how the virus is spread:

• You can become infected by coming into close contact (about 6 feet or two arm lengths) with a person who has COVID-19. COVID-19 is primarily spread from person to person.–so maintain 6′ distance at all times.

• You can become infected from respiratory droplets when an infected person coughs, sneezes, or talks. –so we encourage you to wear a mask when possible

• You may also be able to get it by touching a surface or object that has the virus on it, and then by touching your mouth, nose, or eyes. –so we as a gym are continuing to clean and disinfect all high-contact surfaces multiple times each day.

If we all do these things, the gym will remain a safe place to be. If you’re in doubt, check out this study from Norway supporting the safety of the gym environment. LINK  

The gym will be continue to be open

Michael and Ruben

Thursday 20200702

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ Pace)

10 Walking Lunges
5/5 KB Strict Press

Into…

2 ROUNDS

:45 Row (Mod Pace)
10 KB Deadlift
5/5 KB Strict Press

Into…

2 ROUNDS

:30 Row (Hard Pace)
10 KBS
:15 / :15 Front Rack Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

500m Row
20 KB Goblet Reverse Lunges (70/53)|(53/35)
20 Russian KB Swing
:30 KB Front Rack Hold (L)
:30 KB Front Rack Hold (R)

(Score is Rounds + Reps)

Wednesday 20200701

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 High Knees / :25 Butt Kickers
MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar
MIN 3 – :25 Inch Worms / :25 Good Mornings
MIN 4 – 10 Elbow Punches + 10 Strict Press
MIN 5 – :25 High Skips / :25 Jumping Jacks
MIN 6 – 10 Kipping Swings + Active Hang on Bar

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

2 Power Clean
+
2 Hang Power Clean

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

12 Toes to Bar
6 Power Clean (135/95)|(95/65)
6 Hang Power Clean

(Score is Time)

Optional Finisher

Metcon (No Measure)

TABATA

8 SETS (:20 on/:10 off)
Tuck Ups

(No Measure)