15.02.03

Update: Tuesday morning classes are cancelled. The ice is going to be ruthless. Sleep in and make plans to come in at night. Come hell or high water we are opening for night classes. We are sick of Mother Nature and her ice!!! 

Well, the snow/ice has taken us hostage.

 

Snow-Day-300x249

 

 

 

 

 

 

 

 

 

 

We want to apologize for how short the notifications have been with canceling classes. We don’t mean to hold out until the last minute, but when they are talking about snow, ice and freezing rain we want to make sure that we are making the right decision. Our goal is to get classes in. The weather lately has not been allowing this to happen. I know there are people that have no fear of driving in the snow and ice, but we would feel very responsible and extremely terrible if something would happen to any of you. That is why we are trying to make the smart decision. Sometimes it might not seem like the best one, but at the moment we make the call it feels like the best one.

 

We can’t control the weather. We are trying our best. Please just bear with us while mother nature does what it pleases to us all. Thanks for your understanding and cooperation in this matter. If you have any questions or concerns, please do not hesitate to ask any of us.

 

With that being said, tomorrow am is supposed to be icy. We are not making any calls at this very moment, but please check on FB or back here for updates. We can’t promise am classes will be held. Again, we are very sorry.

 

There will be 2 more home WODs in this post. Just in case!

 

 

Remember… class starts ON THE HOUR. IF you do not get to the gym in time and DO NOT finish your warmup BEFORE the hour, you MUST finish your warmup before you can join class. Warming up is EXTREMELY IMPORTANT. It helps prevent injury.

 

Today’s WOD will take the ENTIRE CLASS. GET in early.

 

 

Tuesday, January 3

 

 

Warmup:

 

See Whiteboard

 

 

Strength:

 

E2MOM 14

4 Snatch Grip Deadlift

 

***You can add weight each set AS LONG AS you maintain the correct form/technique.***

 

WOD:

 

FT

5 Rounds

7 Thrusters (115/95)

7 Burpees

 

20 min. cap

 

 

Cashout:

 

Tabata Pull-ups

 

Rest 4 minutes

 

Tabata Plank

 

 

 

Home WODs:

 

Pick one and get it done!!!!

 

“Cindy Stuck at Home”

AMRAP 20

5 Burpees

10 Sit ups

15 Air squats

 

 

FT

100 Sit ups

200 Pushups

300 Air Squats

 

If you have a treadmill or feel like venturing outside (BE CAREFUL) add an 800m run at the beginning and again at the end of the WOD. If you don’t, run the stairs (run up, walk down) 10 times before and 10 times after.

 

Get creative!!! Tell us what you did while you were stuck at home!!!! Post your pics to FB, Instagram OR Twitter and tag us!!!