Phone: (813) 440-8882

Tuesday August 15th

14
Aug

Tuesday August 15th

Today will be starting our “open gym trial” Open Gym is 1pm-3pm Tuesday and Thursday. This is just a test run.
Simple guidelines that apply to everyone are below.
Participation in at least 3 regular classes a week is mandatory. Don’t isolate yourself from group classes.

Open gym IS
-a time to work on your weaknesses, get a quick wod in, or make up a wod if you missed regular class.
-the time to meet up and throw down with your friends. Pick a wod and hit it hard. Community is everything. Work together and push hard
-self timed, nobody will be starting a clock for you. Be aware and RESPECTFUL of what other open gym members are doing. Time yourself on your phones
-There will suggested open gym workouts on the board that are not complicated. If you are feeling lost during open gym, just read the suggested open gym wod and complete it.

Open gym IS NOT
-Two hours of talking about wods. You’re here. Do work
-Personal training. There will be a coach or coaches in the room but they are here to workout as well. The coaches put a lot of hours in at the gym. This is their workout time.
-a structured class. If you are not comfortable working on your own this may not be for you.
-a Q and A session with a coach. You must be comfortable working on your own as there will be no structured coaching in this class.
-a substitute for regular classes.

Warm Up-
40 Air squats with a 1 second hold at the bottom
40 Hand release Push ups

Strength
Back Squat
5,5,5,3,1—-
At least 3 sets of warm up to build up to your first set of 5

Wod
15 Minute Amrap
10 Dumbbell Thrusters 50/35
25 Feet Walking Lunge with dumbbells
10 Cal Row or 7 Cal bike or 200M run (bikes rowers and run are all considered RX, just take what is open)

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