Saturday 2021.02.27

Feb 26, 2021

*Schedule Update*

We will be changing our afternoon schedule starting Monday, March 1st. We will now be offering the following, Monday – Friday with a few noted exceptions:
  • 2:15-3:30 PM Open Gym
  • 3:30 PM CrossFit
  • 4:30 PM CrossFit
  • 5:30 PM CrossFit
  • 5:45 PM Park WOD (Mon & Wed only)
  • 6:30 PM CrossFit (not offered on Fridays)
  • 7:30 PM Barbell (Mon, Tues, & Thurs only)
We ask members only RSVP for one in-gym class for each day for the time being. Park, track, and virtual workouts are not included in this limit. We truly dislike implementing this policy as we love seeing members take full advantage of our programs. However, we are trying to balance the ability for everyone to get into a class under the current COVID-19 related restrictions. We look forward to rescinding this as soon as our class capacity can be raised.
An exception to this policy is for same-day reservations 3 hours or less before the second class begins. For example, if you attend a CrossFit class and would like to stay for the Barbell class following it which is not full, by all means please do. We ask that you don’t reserve the spot for that second class more than three hours in advance. We hope this adds some common-sense flexibility in the policy to grab spots in classes that clearly aren’t going to fill up. A similar scenario could work with Open Gym (AM or PM) and a CrossFit class.

Conditioning

With a partner, complete 4 rounds for time:

  • 400-500m Row (or 800-1000m bike) (each and at the same time)
  • 30 Overhead Squats (one person working at a time)
  • 30 Pull Ups (one person working at a time)

24:00 time cap

Notes

Today’s conditioning is 4 rounds of rowing, overhead squats, and pull ups. Each partner will row 400-500m on their own machine at the same time. Once both partners are done, one partner may begin working on the overhead squats. You may switch whenever you want here. Once 30 reps are done, one partner will begin working on the pull ups. You may switch whenever you want here, as well.

Your score is the total time to complete 4 rounds or the number of rounds and reps completed under the 24-minute time cap.

The row should take about 2-minutes to complete. Adjust the distance accordingly. If you do not have a machine, you may substitute a 400-500m run.

The overhead squats should be at a moderate weight. A good strategy would be for each partner to do 8 reps, then 7 reps. Choose a weight that allows you to do that. If you cannot complete at least 8, it’s too heavy. If you move through 15 reps quickly, it is too light.

The pull ups should be done in at least sets of 5. You may substitute jumping pull ups or ring rows.