Hey guys, we hope everyone is staying safe, healthy but also in good spirits. Although as a gym our focus has always been to help with the physical aspect of heath, we are always trying to help with your overall health as well. During a time like this, where our world seems to be shifted, we want to be able to keep you in a routine where normal life is still attainable. Our virtual classes are a great way to keep your workout routine similar, choose from the 6am, noon or 5pm broadcast on GoogleMeet to workout with one of our coaches. If those times don’t work for you, log onto SugarWod and check the workout that has the clickable link of “workout prep notes” to see the warm- up.
If you still need to grab some equipment, come to the gym during our 3 designated check out times, 7-8am, 1-2pm, 4-5pm.
We will start the week off with “Cairo.” This ascending ladder for 15 will add 2 reps after every round. If you have a pullup bar and weight, you will perform strict pullups, dumbbell squat cleans and dumbbell facing burpees. If you do not have a pullup bar, you’ll perform an odd object to the shoulder (dumbbell, kettlebell or odd object) goblet squats and odd object facing burpee. Tuesday we are hitting “Gravity.” This is 5 rounds for time of, double unders or hops, situps, pushups and reverse burpees. “Three-Peat,” comes in on Wednesdays which is 3 rounds for time of a 200m run, DB single arm hang snatches or odd object shoulder to overhead, 200m run, single arm DB cleans or odd object step ups, 200m run and then single arm DB thrusters or odd object thrusters. Thursday we will see “Cindu” which is a take on classic CrossFit benchmark “Cindy”. If you have a pull up bar you’ll complete 5 strict pullups, 10 pushups, 15 air squats and 30 double unders. If no pullup bar, you’ll go into odd object bent over rows, pushups, and jumping squats for this AMRAP 20. Fridays workout is called “Deck of Cards” which separates the suites of the deck into movements, while the number of the card tells you the rep of each one. Our Saturdays workout is called “SeaWorld,” in this 6 round workout you will have 5 minute windows to complete the movements. Movements include, alternating DB clean and jerk, running and farmers carry.
We can’t thank you all enough for showing us what a true and faithful community looks like. We miss seeing all of your faces walking into the gym daily. If this has taught us anything, it’s showed us just how important human interaction is and how vital our community is to our gym.
If you have any questions, please don’t hesitate to shoot us an email or DM.
WE RISE BY LIFTING OTHERS