Free Trial Thursday Attendees
- Advanced notice required.
- Covid Protocol: We are still asking all members to wear a mask when entering/exiting and moving throughout the building. A large number of our members and coaches are still in the process of receiving their vaccinations and we would like to be respectful of everyone a this time. Once in your station, you may remove your mask if desired, but encourage unvaccinated Individuals to leave It on through the warm-up and strength portion of the day.
- What to Bring? A mask and a full water bottle. Please arrive a few minutes early to sign a waiver. You will see a GREEN light in the window when it is time to enter. If the RED light is on, please remain outside.
- Please take a look at the videos below. You may have questions, and that's ok! We will go over the movements again when you arrive. Each day our program Is scaled 3 different ways to accommodate many different levels. Rx Is for advanced athletes, Performance Is a bit lighter and less dynamic, Fitness Is the lightest loading and a great place to start for most Free Trial participants.
The Board
The Mobility
Lat Foam RollPVC Towel Stretch
The Warm-Up
https://youtu.be/RzWmZiIiQ9I
The Strength
The group will be divided in 2. 1/2 the class will start with Part I, while 1/2 the class starts with Part II. Because we will be running 2 heats for the work-out, heat 2 will have time to do a few extra rounds of the strength portion.Here is your video, with a little humor mixed in....https://youtu.be/2pqjwUE6DTo
The WOD
This work-out starts with a Row. When your row is complete, you will AMRAP (As many rounds as possible) burpees, plate ground to overhead and v-sit taps.https://youtu.be/_qqG_4T0UFA
The Finisher
(optional)https://youtu.be/dLaYgvWBQCQ
