Thursday, November 5th
New Location!!! We are open for Business at the new gym space right around the corner of the building.
What an amazing month! I cannot express how grateful and honored I am to be associated with such an amazing community. Each of you went above and beyond to make sure your fellow teammates, fellow sufferers, partners and friends get the opportunity to continue in finding success that Elm City in our new space. I can assure you, our space, community and friendships will continue to evolve and we ask for your patience while we figure out the finer details. Again, I am above honored for the outpouring of support I am surrounded with. This gym move could not have happened without you. Thank you so very much!
Please be patient as the gym construction is still going on. We hope the bathrooms and showers will be completed this week. We will have the old space open for access to bathrooms and showers during this week.
Now is the time for us to get back to business. We experienced enormous success with the open canvas model during the “re-opening” months since June. We are transitioning back to our traditional model of having multiple coached classes each day.
Please note the following schedule effective 11/2/20:
Monday/Wednesday/Friday
530-700 am Open Gym à Coached Class @ 530 am
430-700 pm Open Gym à Coached Class @ 530 pm
Tuesday/Thursday
600-700 am Open Gym/Endurance à Coached Endurance @ 600 am
430-700 pm Open Gym à Coached Class @ 530 pm
Saturday
800-1000 am Open Gym à Coached Class @ 800 am
Sunday
700-900 am Open Gym/Sunday Funday
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Warmup: Athlete Choice - spend 3-7 minutes
Rowing
Assault Bike
Jog
Midline Work for the Week: 2 rounds
Wipers with medball x 10 touches (side)
Oly Bar Good Mornings x 20
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Skill Work: Hand Stand Practice
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WOD - Teams of 3 Athletes 30 MInute CAP
3 Rounds of
Run Around the building
80/60 Calorie Assault Bike
Directly into…
21 Clean & Jerks 115/85#
21 Clean & Jerks 135/95#
21 Clean & Jerks 155/105#
21 Clean & Jerks 185/125#
21 Clean & Jerks 205/135#
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Endurance: Meet at the Box @ 6 am
Run: 6x400. 4x800, 2x 1 mile -> Rest = 1/2 work