Daily WOD – Jun 16, 2020

At-Home Workout #95

Warm Up

2 rounds of:

3 inchworms
10 squats
20 jumping jacks
30 high knees

Downward dog calf stretch (30 sec, pulsing/alternating)

Runner’s stretch (5R/5L)

Workout of the Day

Load up a backpack or rucksack to 50/35# (scale: 35/20#) and walk/ruck 2 miles. Every 400m, stop and perform 10 push ups and 20 squats (weighted).

Cool Down

Seated spinal twist (30s/side)
Hurdler’s stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. If you have access to a trail, this would be fun to complete as a hike! If you come to class, you can complete 2 laps of the 1 mile route; 4 laps of the 800m; or 8 laps of the 400m. Bring your own pre-loaded backpack! If you don’t have a sturdy pack available to you, you can carry your KB/DB any way you’d like. Rucks can be fast walks or slow runs… but you should always keep moving. There will be a 40 minute time cap on this WOD. Post to comments or SugarWOD: Time. Note weight used, modifications.

Membership Notes: We’ve gotten some questions about the membership changes that were sent out by email on Sunday. If you have any questions, please reach out! The bottom line is we want to minimize how often classes are filled to capacity. We don’t want anyone paying for a membership that they can’t use. The 13 person class cap is going to greatly increase the quality of our instruction and your member experience, but it’s a 30% decrease in capacity. To combat this we are: 1) Encouraging/incentivizing individuals to commit to 3 classes/week (where possible), and 2) Significantly reducing our total membership. The membership changes stemmed from those two things. We are happy to answer any questions you may have. Please email, text or call us any time.

Schedule Notes: We’ve gotten some questions on class times. When we reopen on June 26, we plan to offer the following classes:

Weekdays: 5a, 6a, 9a, [10a teen], 12p, 3:30p, 4:45p, 6:00p, 7:15p (except Fridays)
Saturday: 8, 9, 10 — Outdoor
Sunday: 9, 10 — Outdoor

Once the teen summer program ends we’ll likely make the 10am a regular adult class, as early as Aug 3. Evening classes are separated by 15 minutes to allow for cleaning & transition time. These classes tend to be very full and can get congested at turnover. We did not build in transition time between the morning classes because they tend to run smaller and a bit faster (since people are quick to leave to get to work). If we realize we more time between morning classes we may push the 6a to 6:15a. Evening classes will return to their previously scheduled 4, 5, 6, 7pm once COVID restrictions clear.

ICA admin

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This Post Has 7 Comments

Not dead yet June 16, 2020 Reply

Ooohh, I like this one. I’m away though. Need to see if I can find a backpack. Anyway, just wanted to share that I liked this one. Please continue about your day.
k-hall, kim and anna June 16, 2020 Reply

WoD Complete!
k-hall – 26#
kim – 35#
anna – 35#

Came in right at 40 minutes!
1. Nik June 16, 2020 Reply
  
  ❤️❤️❤️
Megan V June 16, 2020 Reply

Family Style at St. Pete’s
1. Nik June 16, 2020 Reply
  
  I love this! Great job Valentinos!
Jeff Collins June 16, 2020 Reply

Fun night for a ruck
1. Nik June 16, 2020 Reply
  
  Great job Jeff & Marsha!

Daily WOD – Jun 16, 2020

ICA admin

This Post Has 7 Comments

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