Wednesday, February 19
Life is a series of natural and spontaneous changes. Don't resist them - that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.
Updates:
We’ve begun moving to our new member management app, Push Press. You should have received an email from them with info on how to download the app. Your membership info is pre-loaded, though it will (should) ask you to enter payment info again and complete the waiver. I’m sure it will take us some time to get our footing with a new system. If you ever can’t get registered for a class, just come anyway until we get everything ironed out! Thanks for your patience as we make this change, which should improve some functionality and save the gym some money each month. You can download the member app HERE.
When we start Push Press, know I’ve merged all Open Gym, 3x/Week, and Unlimited memberships into 1 Unlimited Access membership. I want all of our athletes to be able to come to the space, either for open gym or classes, when they are able. All previous membership rates are being carried over.
Your rate should still reflect your usage, so if you find you are using the space more (or less), please reach out, and we can adjust your rate accordingly.
To request access to Open Gym, send Ben a 4-digit code that you can use on the door keypad.
10-class punch cards have carried over and are not affected by the switch.
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Saturday Community WOD: Big Fish Foundation Community Challenge. Workout is scalable and approachable for athletes of all levels and abilities. Bring it!
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
5 squats (squat therapy style) (see video below)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
1 x Burgener warm-up with empty bar (45/35) (see video below)
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 thrusters, empty barbell
Strength/Skill
(After WOD)
10-9-8-7-6-5-4-3-2-1
Pushups
Four Count Flutter Kicks
WOD
For time:
60 Wall Balls, 20/14 lbs, 10/9 ft
20 Pull-ups
45 Wall Balls, 20/14 lbs, 10/9 ft
15 Pull-ups
30 Wall Balls, 20/14 lbs, 10/9 ft
10 Pull-ups
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.