Sunday, May 4
“To bring about change, you must not be afraid to take the first step. We will fail when we fail to try.”
—Rosa Parks
Announcements:
Hi all, just a reminder to use the Push Press app to RSVP for classes and check to see if classes are happening.
We operate with a small-margin model so we can be affordable and accessible to as many people as we can, and all of our coaches work other jobs and have families or other obligations. Our coaches are told that if there are no RSVP’s 1 hour before a class, they should cancel it. That keeps our costs down, so we’re not paying a coach to supervise an empty class. RSVP’ing also really helps coaches plan classes better, as they have a rough idea of how many to expect, how they will use equipment, etc.
We recently switched to Push Press as it’s an easier, more intuitive app for athletes to use to RSVP and check schedules. If you’re having any difficulty accessing it or using it, please reach out.
Athletes, if you go to RSVP and the class is not there, it’s been cancelled. You are welcome to come anyway and do Open Gym!
If we have any RSVP’s, even one, a coach will show and lead.
I hope this clears up any confusion as we cancelled two classes this week, one for no RSVP’s and another because I was sick. We learned some people showed up anyway, and we hated to learn we didn’t have a coach for them.
This system is designed to try and best serve our staff and our members. I hope you understand and please send any feedback or suggestions. Thanks!
Open Gym members. Please check in when you’re at the space, either on your phone or on the iPad at the space. This helps us keep up with who is using the space and when.
Lastly, we love coffee and love providing local craft coffee in the mornings. We’re spending quite a bit of money now on it, which is fine. If you enjoy coffee and want to chip in, you can do so on the iPad and buy a cup of coffee (or two!) for $1. Thanks!
Strength/Skill
Renegade Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
WOD
For time:
40 Strict Knees-to-elbows (Kipping KTE - Knee Raises)
Max Effort Air Bike Calories, 30 secs
-- then --
Rest 4 mins
-- then --
40 Ring Dips (Toe Spot/Box Dips)
Max Effort Air Bike Calories, 30 secs
-- then --
Rest 4 mins
-- then --
40 Pull-ups (Toe Spot/Ring Rows)
Max Effort Air Bike Calories, 30 secs
-- then --
Rest 4 mins
-- then --
40 V-ups (Sit-Ups)
Max Effort Air Bike Calories, 30 secs
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
30 seconds Max Cals- 15 or more for Men; 12 or more for Women
More Likely time / rounds:
30 seconds Max Cals- 12 for Men; 8 for Women
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes