Daily WOD – Jun 16, 2020

Nik & Kelsey

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.
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This Post Has 7 Comments

  1. 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.

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

    Came in right at 40 minutes!

    1. ❤️❤️❤️

  3. Family Style at St. Pete’s

    1. I love this! Great job Valentinos!

  4. Fun night for a ruck

    1. Great job Jeff & Marsha!

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