Strength/Skill:

-Accumulate 5 Mins In The Bottom Of A Sqaut Hold (hold any weighted object)

-Accumulate 5 Mins In a Plank Hold

Metcon:

4 Rounds For Time:

Run 400 M or About :90 Seconds

20 Sit Ups

20 Thrusters (no Specific Weight; use a dumbbell, kettlebell, barbell, or any other safe object)

Hey guys! For those who picked up equipment today or who will be picking up equipment in the next couple day we just wanted to cover a couple important things…

Please treat the equipment the very best you possibly can. We know you guys are responsible adults and we hope the items you borrowed come back in as good of shape as you took it. Some things to remember:

1. Barbells are metal and should be carefully set down to avoid dinging and scuffing the bar.
2. Don’t drop the weights on the ground if you don’t have a soft rubber flooring to do so. If you drop the bar or weights on rough concrete, it will scuff them up. So please don’t. This goes for dumbbells, kettlebells and medballs too.
3. also, don’t use the barbells in grass. If the bar gets overly wet, it can mess with the bearings.
4. don’t drop the bar if you only have #15 or #10 lb plates. They will bend and snap.
5. There are plenty of other bar little etiquette items and if you aren’t sure about something, just look it up or text/call me!
   
   We are glad people will have the opportunity to get some weights in their hands, please just take care of them:) thx guys!!

ALSO, NO PARK WOD TODAY!! We are sorry for those who planned to come, but with the law enforcement handing out $400 tickets to anyone in a group, we are going to suspend park workouts for the time being. A large reason we were doing the park Wods was to get some weights out for you guys but since allowing people to borrow stuff, we won’t have anything to bring to the park. So all park workouts are cancelled till further notice.

Strength/Skill:

6×10 Weighted Good Mornings (slow down, fast up)

Metcon:

AMRAP 15:

10 Romanian Deadlifts (use a barbell, dumbbell, kettlebell, or any weight you can safely hold)

30 Reverse Lunges

50 Scissor Kicks

Strength/Skill:

5×7 Negative Push Ups (5 sec. decent, drive out of bottom fast)

Metcon:

AMRAP 13:

1 Goblet Squat (use any HEAVY object)

1 Push Up

16 Double Unders (jumping jacks if no rope)

*Goblet Squats and Push Ups increase by 1 Rep each round

Hey guys, for those who haven’t heard, the small business mandatory closure has been extended to Apr 30 now. we know that’s a long time to be away from weights and barbells:/! So, we are officially going to be checking out equipment for people to borrow from the gym!

If you want to borrow a barbell, dumbbell, kettlebell or any other piece of equipment, we are going to open the gym up a couple times to let people come in and check items out. Our first available time will be today, apr 3, at from 11:30 to about noon. We will open the doors again Saturday from 8:30am to 9:30am. We will shoot to open the doors Monday as well in the afternoon around 5pm for those who can’t make mornings. We will keep you posted about that one though.

If those times don’t work for you and you need a special time to get in or you have any questions, call or text me, Kyle, at 7024085234!

Metcon:

For Time:

80 Sit Ups

40 Single Leg Glute Bridges (each leg)

30 Strict Press (each arm) (use a dumbbell, water jug, grocery bag, or any other object you can find)

20 Burpees

1/2 Mile Run