Temporary Closure: Week of July 25 2022 Programming
My partner Chandra just tested positive for COVID this morning, which makes me the absolute definition of a “close contact” and means I need to isolate for 5 days. We haven’t gotten anyone sick at CFSV yet (2.5 years of no COVID transmission at the gym) and we’re not going to change that now.
With Teddy, Nelly, and Michael out this week – and consistent with our long stated goal of “just don’t get anyone sick” – that means classes for this week are cancelled. I’m very sorry for the inconvenience, but as always your safety is the most important thing to us. Open Solo Gym spots are available to anyone to reserve to continue working out on your own.
ANY MEMBER can contact me at firstname.lastname@example.org and I’ll happily put your membership “on hold” for this week. That means you won’t be paying for classes you can’t take – and (for example) if your membership would have renewed on Aug 2 it will renew on Aug 9 instead, now.
Programming is up on the board, and we’ll send another update next weekend as to the schedule for next week.
STRENGTH: 4 rounds for quality
5 dynamic push-ups for height
5 pistols/strict step-downs each leg
5 ROUNDS of 3 min work, 1 min rest:
6 burpees over bar
5 Ground-to-Overhead (snatch or C&J) (155/105)
Max Reps back rack lunges (same barbell) in remaining time
* 1 minute rest between rounds
* score is total lunges
STRENGTH: 5-5-5 Back Squat (add 5# from last)
WOD: AMRAP 12
5 feet elevated ring rows
10 alternating pistols
* 3 burpees EMOM (start the WOD w 3 burpees)
5-5-5 Strict Press (add 2.5-5# from last)
* 1 Rope Climb after each Row
1 set of 5 Deadlifts (add 5-10# from last time)
3 sets of Strict Pullups
WOD: Running Intervals
RUN 800m – rest the same amount of time as the run took
RUN 400m – rest the same amount of time as the run took
* score is total time
STRENGTH: 3-3-3 Power Cleans (add 5# from last)
WOD: unknown and unknowable… I’ll leave y’all a surprise on the whiteboard