We CANNOT wait to begin working with you guys again. I’ve no idea why Mayor Cooper changed gyms to Phase 2, but I have a feeling the people putting pressure on him helped our cause. Thank you to everyone who sent an email, gave a call, or wrote a letter. We appreciate you.
We will be capping classes at 12 for the time being, which will allow for plenty of space and a good amount of distance from others. YOU MUST RSVP. And the window to RSVP has increased to 24 hours. But PLEASE only RSVP for a class if you are certain you can make it, otherwise we will have to revert to the 2 hour in advance RSVP window.
Like before: 1) wash hands upon arrival and post workout 2) thoroughly clean each and every item you use and touch 3) mop any sweat angels 4) try to remember to not touch your face 5) we encourage you to bring a personal “sweat” towel 6) respect people’s space. Some of you may be fine getting close and touchy with others, while others will not be. Either way, be respectful of whichever side of the chasm they may be on.
TIPS WHEN CLEANING: PLEASE PLEASE PLEASE spray your towel with the disinfectant and then wipe down the equipment. DO NOT spray the equipment directly, as it can damage certain equipment and the spray gets everywhere. And to reduce waste and over usage of towels, please try to use and RE-USE one towel for wiping things down.
Workout of the Day
A. Back Squat Every 2.5 minutes, for 5 sets: 6 back squats at 55%-65%
After each set: 10 alternating box step-ups w DBs or KBS
B. AMRAP in 12 minutes: 20/16 calories on rower 15 box jump overs 10 front rack lunges
Happy Memorial Day. Thank you to those that’ve given their lives for us to live the great lives we take for granted.
9 AM Class Only Today!
Please RSVP, as there is a cap for tomorrows class.
We will be postponing the workout Murph to sometime in the near future. If you are curious as to why, please email me at [email protected]
Instead, because it is Memorial Day, we will be doing a different Hero Workout.
We will resume our normal schedule tomorrow (Tuesday) and I am as excited AF! I hope you are as well! We will be as responsible as possible when it comes to keeping our facility and our equipment as clean as possible to fight off the possible spreading of COVID. We cannot wait to work with you again and get you as healthy as possible.
Workout of the Day
Three rounds of: “Bowen” 800m Run 7 Deadlifts (275 / 185) 10 Burpee Pull-ups 14 Single Arm Kettlebell Thrusters (53 / 35) 20 Box Jumps (24 / 20)
A. Handstand Push-ups Every minute, for 12 minutes, complete: 1 unbroken set of strict handstand push-ups
Scaling options: 1) reduce the range of motion by putting a pillow or something similar and soft under your head 2) kip up, but focus on a slow eccentric (lowering) of the movement 3) hold a handstand hold against the wall without doing any HS push ups 4) pike push-ups 5) push-ups
B. For 15 minutes, complete the following (4 rounds) Min 1) dips* Min 2) double-unders** Min 3) no push, no jump burpee*** Min 4) REST
* for these dips, you can use a two chairs side by side, a lower table, a couch, etc. Please check out the video I will post on CFF Community Page for a demo.
**If you don’t have a jump rope, let me know. I have a bunch at the gym that I can donate to you. Gotta have a rope! But for today, you can do Double-Taps or Jumping Jacks
***Go fast on these no push no jump burpees! This is the movement that’ll get that heart pumping!
A bunch of us met on Saturday at Rose Park and lots of Fitness was achieved. Tons of fun in the sun.
We had plans of meeting several times this week at Rose Park to hit some outdoor workouts again, but Mother Nature is deciding to rain pretty much ALL WEEK.
Here’s what I will do. I will pay close attention to the hourly updates and the storm radar and if I see an opportunity where we have a window of a couple hours that appears it’ll be free of rain, I will email everyone and we can meet and hit a workout.
If you have any better ideas, I’m all ears. Please reach out.
At Home Workout
For time: AMRAP in 20 minutes of: 60 air squats 50 butterfly sit-ups 40 walking lunges 30 push-ups