Saturday 6.6.2020

*Schedule Reminder: We are not holding any classes or Open Gym this weekend.  We will have a Saturday workout that can be completed entirely outside, and "FLOW" with Coach Shannon will remain virtual, at 9am on Sunday.

"FITNESS" "PERFORMANCE" & "HOME WORKOUT"

Every 3 minutes, for 30 minutes (10 rounds — or until you can’t keep the same or similar paces):200 Meter Run9 Burpees12 Air Squats***This workout can be modified in numerous ways, based off of equipment. For example, the Burpees can be completed as Burpee Box Jump-Overs (if you have a box), or, if wherever you may choose to run is not conducive to touching the ground with your hands/chest, you can complete a ground to overhead with any object to the tune of 9-12 reps.The squats can be completed with or without weight; if using a Barbell, these can be 6 tough Front Squats taken from the floor; if using a Goblet position, shoot for 9-12 reps, depending on load used (Simple rule: the heavier the load, the lower the reps).This workout was last completed on 3.21.2020 (the first Saturday after we closed!)

"AEROBIC DEVELOPMENT"

400 Meter Run, Row, or SkiRest 1:1x 5 rounds