Tuesday 9/15/20

COVID POLICIES

1. If you are a new member or interested in a Free Trial Class, please contact us by email (with received confirmation) before your first class.
2. Review all COVID-19 Policies and Procedures HERE. You can also WATCH THIS VIDEO .
3. You will be required aCOVID19 802 WAIVERbefore your first class.
4. If you have recently traveled out of State, or came to Vermont from a different State. You must abide by self-quarantine guidelines FOUND HERE.
5. If you have traveled, YOU MUST WAIT ONE WEEK before getting tested.

__________________________

The Board

The Warm-Up

Each time you go through the warm-up, be sure to add weight to your bar.https://youtu.be/drVtclKVa5U

The Strength

• If you are new to CrossFit, you will be doing 3 reps. If you know your 1 rep max, shoot to BUILD towards 85%.
• DO NOT LOAD TO 85% on your first set. You have plenty of rounds to build to that by using the first few rounds as more of a warm-up.

https://youtu.be/GcKive-ZWgI

The WOD

Take a few minutes before the wod to warm-up your hang power cleans!

• A nice steady grind.
• Be sure to change your grip on the bar after the hang power cleans into the sumo dead lifts.
• Make the Star Fish B-U-R-N and hussle through them.

https://youtu.be/n7J01P2V9vY

The Finisher

New movement for many. Think core stability and deliberate movement.https://youtu.be/p_D7wSj6PxE