COVID-19: Our Response
Click the button below to read the latest updates to our COVID-19 response. Click HereANNOUNCEMENTS
● CFC partners with SugarWOD for workout and progress tracking! Install and use this free iPhone/Android app to log and track your workouts. Click here or the image below to learn how to get started with SugarWOD.
Saturday, Sep 26
Workout of the Day
Warm-up
(Not Scored)
AMRAP x 10 MINUTES
100m Jog
10 DB Arnold Press w/ Slow Descent
10 Slow DB RDLs
10 Slow Alt. Lunge to Curl
100m Jog
10 DB Arnold Press w/ Slow Descent
10 Slow DB RDLs
10 Slow Alt. Lunge to Curl
Workout
(Time)
FOR TIME
200m Plate Run
50 Plate Snatches
50 Plate Walking Lunges
200m Plate Run
50 Plate Step-Ups (24/20)
50 Plate Walking Lunges
50 Plate Snatches
200m Plate Run
Rx: 45/35
For the lunges, Bear Hug the plate to your chest. For the runs and step-ups, hold the plate anyhow.
(Score is Time)
200m Plate Run
50 Plate Snatches
50 Plate Walking Lunges
200m Plate Run
50 Plate Step-Ups (24/20)
50 Plate Walking Lunges
50 Plate Snatches
200m Plate Run
Rx: 45/35
For the lunges, Bear Hug the plate to your chest. For the runs and step-ups, hold the plate anyhow.
(Score is Time)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - Air Squats
MOVT 2 - Alt. Groiners
*Both movements = 1 Set
(No Measure)
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - Air Squats
MOVT 2 - Alt. Groiners
*Both movements = 1 Set
(No Measure)
Saturday Squats
(Load)
E2MOM x 12 MINUTES
12 Goblet Step-Ups
6 Slow Goblet Squats
(Score is Weight)
12 Goblet Step-Ups
6 Slow Goblet Squats
(Score is Weight)
Saturday Squats
(Load)
TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 - Glute Bridge**
MOVT 2 - Air Squats***
-Rest 1:00-
TABATA, 8 SETS (:20 ON / :10 OFF)
MOVT 1 - Glute Bridge**
MOVT 2 - Air Squats***
*Alternate between MOVT 1 & MOVT 2 for 8 sets total
**Hold Top of Glute Bridge Hold in "Rest"
***Hold Active Squat Hold in "Rest"
(Score is Weight)
MOVT 1 - Glute Bridge**
MOVT 2 - Air Squats***
-Rest 1:00-
TABATA, 8 SETS (:20 ON / :10 OFF)
MOVT 1 - Glute Bridge**
MOVT 2 - Air Squats***
*Alternate between MOVT 1 & MOVT 2 for 8 sets total
**Hold Top of Glute Bridge Hold in "Rest"
***Hold Active Squat Hold in "Rest"
(Score is Weight)
Optional Finisher
(Time)
FOR TIME (OR NOT FOR TIME!)
5k Run to Support the Ultimate Hawaiian Trail Run
(Score is Time)
5k Run to Support the Ultimate Hawaiian Trail Run
(Score is Time)
Friday, Sep 25
Workout of the Day
Warm-up
(Not Scored)
3 ROUNDS
:30 Jump Rope
10 PVC Pass Thrus
8 Empty BB Strict Press
10 Empty BB Good Mornings
:30 Jump Rope
10 PVC Pass Thrus
8 Empty BB Strict Press
10 Empty BB Good Mornings
2020 BASELINE III.I (Test)
(Load)
I. ON A 25:00 RUNNING CLOCK...
Establish a Heavy 1-Rep Ground to Overhead
(Score is Weight)
Establish a Heavy 1-Rep Ground to Overhead
(Score is Weight)
Intermission
(Not Scored)
Rest 5:00.
2020 BASELINE III.II (Test)
(Rounds + Reps)
II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
Cool Down
(Other / Text)
FOR RECOVERY
1:00 Pigeon Pose (L)
2:00 Saddle Stretch (w/ Lean Back)
1:00 Pigeon Pose (R)
(No Measure)
1:00 Pigeon Pose (L)
2:00 Saddle Stretch (w/ Lean Back)
1:00 Pigeon Pose (R)
(No Measure)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers
(No Measure)
into...
EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers
(No Measure)
Full-Body Strength
(Load)
5 SETS ON A 10:00 CLOCK...
8 DB Sumo Deadlift Curl to Press
16 Quad Heel Taps
-Rest as Needed b/t Sets-
(Score is Weight)
8 DB Sumo Deadlift Curl to Press
16 Quad Heel Taps
-Rest as Needed b/t Sets-
(Score is Weight)
Full-Body Sprint Workout
(Time)
EVERY 3:00 x 5 SETS
10 Burpee + Side Shuffle*
20 Mountain Climbers
50 Single Unders
*1 Rep = 1 Burpee + 3 Shuffle Out and Back
(Score is Slowest Set)
10 Burpee + Side Shuffle*
20 Mountain Climbers
50 Single Unders
*1 Rep = 1 Burpee + 3 Shuffle Out and Back
(Score is Slowest Set)
Finisher
(Other / Text)
"TABATA"
4 SETS (:20 on/ :10 off)
MOVT 1 - Deadbugs
MOVT 2 - Tuck Hold
(No Measure)
4 SETS (:20 on/ :10 off)
MOVT 1 - Deadbugs
MOVT 2 - Tuck Hold
(No Measure)
Thursday, Sep 24
Workout of the Day
Warm-up
(Not Scored)
1:00 Bike/Row/Run (Nose Breathing, EZ Pace)
Into…
3 ROUNDS
10 Glute Bridges
20 Shoulder Taps
10 Air Squats
Into…
3 ROUNDS
10 Glute Bridges
20 Shoulder Taps
10 Air Squats
Workout
(Other / Text)
EMOM x 28 MINUTES
MIN 1 - Max Cal Row, Bike, or Run
MIN 2 - 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25)
MIN 3 - 15 DB Glute Bridge-Ups then DB Goblet Squats in Remaining Time
MIN 4 - Walking Rest w/ Nose Breathing Only!
(No Measure)
DB Slides - https://youtu.be/K_ACeVxaKjE
DB Glute Bridge Ups - https://youtu.be/k-QLDcFhrEk
MIN 1 - Max Cal Row, Bike, or Run
MIN 2 - 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25)
MIN 3 - 15 DB Glute Bridge-Ups then DB Goblet Squats in Remaining Time
MIN 4 - Walking Rest w/ Nose Breathing Only!
(No Measure)
DB Slides - https://youtu.be/K_ACeVxaKjE
DB Glute Bridge Ups - https://youtu.be/k-QLDcFhrEk
Weightlifting
(Other / Text)
1. 10 minutes to work up to heavy hang power clean
2. 15 minute EMOM:
3 hang power cleans
3. 6 rounds:
10 GHD deadlift
10 bent over dB raises
50 foot sandbag walking lunge
2. 15 minute EMOM:
3 hang power cleans
3. 6 rounds:
10 GHD deadlift
10 bent over dB raises
50 foot sandbag walking lunge
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
3 SETS
:30 DB Strict Press
:30 Goblet Squats
into...
AMRAP x 1 MINUTE
Max Alt. V-ups
(No Measure)
into...
3 SETS
:30 DB Strict Press
:30 Goblet Squats
into...
AMRAP x 1 MINUTE
Max Alt. V-ups
(No Measure)
Push x Pull Strength
(Load)
EMOM x 15 MINUTES
MIN 1 - :25 Split Squat (R) / (L)
MIN 2 - :25 Single Arm Upright Row (R) / (L)
MIN 3 - :50 Plank
(Score is Weight)
MIN 1 - :25 Split Squat (R) / (L)
MIN 2 - :25 Single Arm Upright Row (R) / (L)
MIN 3 - :50 Plank
(Score is Weight)
Push x Pull Workout
(Reps)
4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:00 b/t Sets-
(Score is Reps)
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:00 b/t Sets-
(Score is Reps)
Wednesday, Sep 23
Workout of the Day
Warm-up
(Not Scored)
AMRAP x 4 MINUTES
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats
Into…
3 ROUNDS
:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats
Into…
3 ROUNDS
:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell
2020 BASELINE II.I (Test)
(Load)
I. ON A 20:00 RUNNING CLOCK...
Build to 3RM Back Squat
(Score is Weight)
Build to 3RM Back Squat
(Score is Weight)
Intermission
(Not Scored)
Rest 5:00.
2020 BASELINE II.II (Test)
(Reps)
II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike (sub Row)
(Score is Reps)
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike (sub Row)
(Score is Reps)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups
(No Measure)
into...
AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups
(No Measure)
Bodyweight Pump
(Reps)
EMOM x 6 MINUTES
MIN 1 - :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups
(Score is Total Reps)
MIN 1 - :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups
(Score is Total Reps)
Full-Body Sweat Workout
(Rounds + Reps)
AMRAP x 8 MINUTES
10 DB Quad Crawl
10 Alt DB Snatches
1:00 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES
10 DB Quad Crawl
20 Russian Twists
1:00 Cardio Choice
(Score is Rounds + Reps)
10 DB Quad Crawl
10 Alt DB Snatches
1:00 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES
10 DB Quad Crawl
20 Russian Twists
1:00 Cardio Choice
(Score is Rounds + Reps)
Finisher
(Other / Text)
5 SETS (:20 ON/ :10 OFF)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright Rows
(No Measure)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright Rows
(No Measure)
Tuesday, Sep 22
Workout of the Day
Warm-up
(Not Scored)
3 ROUNDS
10 Sumo Stance Good Morning
:20 Active Hang*
30 Mountain Climbers
*Athletes should focus on depressing shoulders down and back.
10 Sumo Stance Good Morning
:20 Active Hang*
30 Mountain Climbers
*Athletes should focus on depressing shoulders down and back.
Extended Warm-up
(Other / Text)
ON A 10:00 RUNNING CLOCK...
Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work*
*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang
(No Measure)
Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work*
*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang
(No Measure)
Workout
(Other / Text)
5 ROUNDS FOR TIME
10 "Library" Sumo Deadlifts (225/155)|(155/105)
20 Strict Abmat Situps
15 Toes to Bar
"Library" means the plates should make as little sound as possible as they touch the ground. Stay tight and maintain full control of the barbell. NO DROPPING.
(Score is Time)
10 "Library" Sumo Deadlifts (225/155)|(155/105)
20 Strict Abmat Situps
15 Toes to Bar
"Library" means the plates should make as little sound as possible as they touch the ground. Stay tight and maintain full control of the barbell. NO DROPPING.
(Score is Time)
Cool Down
(Other / Text)
FOR RECOVERY
1:00 Cobra Stretch
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
(No Measure)
1:00 Cobra Stretch
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
(No Measure)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows
(No Measure)
into...
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows
(No Measure)
Push x Pull Strength
(Load)
4 SETS ON A 12:00 CLOCK...
15-20 Single DB Strict Press
15-20 Single DB Upright Row
-Rest as Needed b/t sets-
(Score is Weight)
15-20 Single DB Strict Press
15-20 Single DB Upright Row
-Rest as Needed b/t sets-
(Score is Weight)
Push x Pull Workout
(Load)
EMOM x 10 MINUTES
MIN 1 - :45 Single DB Push Press
MIN 2 - :45 Single DB Hang Power Clean
-Rest 1:00-
AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean
(Score is Weight)
MIN 1 - :45 Single DB Push Press
MIN 2 - :45 Single DB Hang Power Clean
-Rest 1:00-
AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean
(Score is Weight)
Monday, Sep 21
Workout of the Day
Warm-up
(Not Scored)
1 ROUND
25ft Walking Leg Swings
25ft Walking Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
100m Run
Into…
1 ROUND
5 Scap Pull-Ups
10 Shoulder Taps
10 Lunges
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
25ft Walking Leg Swings
25ft Walking Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
100m Run
Into…
1 ROUND
5 Scap Pull-Ups
10 Shoulder Taps
10 Lunges
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
2020 BASELINE I.I (Test)
(Time)
I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
Intermission
(Not Scored)
Rest 5:00.
2020 BASELINE I.II (Test)
(Rounds + Reps)
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
ON A 5:00 RUNNING CLOCK
2:00 Cardio Choice
10 DB Suitcase Lunges
10 DB Curl to Press
10 Up-Downs
(No Measure)
2:00 Cardio Choice
10 DB Suitcase Lunges
10 DB Curl to Press
10 Up-Downs
(No Measure)
Full-Body Strength
(Load)
E2MOM x 10 MINUTES
6 Lunge (R) + Lunge (L) + DB Bent Over Row*
12 Shoulder Taps
*1 rep = Lunge (R) + Lunge (L) + Bent Over Row
(Score is Weight)
6 Lunge (R) + Lunge (L) + DB Bent Over Row*
12 Shoulder Taps
*1 rep = Lunge (R) + Lunge (L) + Bent Over Row
(Score is Weight)
Full-Body Workout
(Rounds + Reps)
AMRAP x 6 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Up-Downs + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
(Score is Rounds + Reps)
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Up-Downs + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
(Score is Rounds + Reps)
Finisher
(Other / Text)
FOR QUALITY
Max Time in Any Style Plank for 5:00
(No Measure)
Max Time in Any Style Plank for 5:00
(No Measure)
Sunday, Sep 20
Workout of the Day
Warm-up
(Not Scored)
200m Run (EZ)
Into…
2 ROUNDS
10 Push-Up to Pike
10 Bootstrappers
then...
2 ROUNDS
10 Box Stepups
2 reps of [Wall Walk + 4 Shoulder Taps]
Into…
200m Run (Moderate)
Into…
2 ROUNDS
10 Push-Up to Pike
10 Bootstrappers
then...
2 ROUNDS
10 Box Stepups
2 reps of [Wall Walk + 4 Shoulder Taps]
Into…
200m Run (Moderate)
BLAKE
(Time)
Four rounds for time of:
• 100 foot Walking Lunges with (45/35) plate held overhead
• 30 Box Jumps (24/20)
• 20 Wallballs (20/14)
• 10 Handstand Pushups
• 100 foot Walking Lunges with (45/35) plate held overhead
• 30 Box Jumps (24/20)
• 20 Wallballs (20/14)
• 10 Handstand Pushups
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
2:00 Cardio Choice
into...
AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
10 Alt DB Snatches
(No Measure)
into...
AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
10 Alt DB Snatches
(No Measure)
Bodyweight Pump
(Rounds + Reps)
AMRAP x 5 MINUTES
4 Strict Burpees*
8 Squat Rotations
*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump
(Score is Rounds + Reps)
4 Strict Burpees*
8 Squat Rotations
*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump
(Score is Rounds + Reps)
Sunday Sweat
(Reps)
EMOM x 24 MINUTES
MIN 1 - Max DB Swings
MIN 2 - Max Double Unders
MIN 3 - Max Plank Rotations
MIN 4 - Max Bicycle Crunches
MIN 5 - Max Cardio Choice
MIN 6 - Rest
(Score is Reps)
MIN 1 - Max DB Swings
MIN 2 - Max Double Unders
MIN 3 - Max Plank Rotations
MIN 4 - Max Bicycle Crunches
MIN 5 - Max Cardio Choice
MIN 6 - Rest
(Score is Reps)
Saturday, Sep 19
Workout of the Day
Warm-up
(Not Scored)
AMRAP x 7 MINUTES
12/10 Cal Bike
10 Kip Swings
8 Knees to Chest
6/6 Single DB Deadlifts
6/6 Single DB Push Jerks
12/10 Cal Bike
10 Kip Swings
8 Knees to Chest
6/6 Single DB Deadlifts
6/6 Single DB Push Jerks
Workout
(Time)
FOR TIME
25 Toes to Bar
25 Hang Power Cleans (95/65)|(75/55)
50/40 Cal Bike
50 Hang Power Cleans
50 Toes to Bar
50/40 Cal Bike
25 Hang Power Cleans
25 Toes to Bar
(Score is Time)
25 Toes to Bar
25 Hang Power Cleans (95/65)|(75/55)
50/40 Cal Bike
50 Hang Power Cleans
50 Toes to Bar
50/40 Cal Bike
25 Hang Power Cleans
25 Toes to Bar
(Score is Time)
Finisher
(Other / Text)
"ROX-ABS"
FOR QUALITY
Hollow Flutter Kicks while the "Roxanne" song plays. Perform 1 V-Up every time you hear the word “Roxanne”
(No Measure)
FOR QUALITY
Hollow Flutter Kicks while the "Roxanne" song plays. Perform 1 V-Up every time you hear the word “Roxanne”
(No Measure)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats
(No Measure)
into...
EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats
(No Measure)
Saturday Squats
(Load)
EMOM x 12 MINUTES
MIN 1 - :25 Max Glute Bridges / :25 Glute Bridge Hold
MIN 2 - :50 Max Air Squats
MIN 3 - :50 Max Slow DB Goblet Squats
(Score is Weight)
MIN 1 - :25 Max Glute Bridges / :25 Glute Bridge Hold
MIN 2 - :50 Max Air Squats
MIN 3 - :50 Max Slow DB Goblet Squats
(Score is Weight)
Saturday Squats
(Rounds + Reps)
AMRAP x 9 MINUTES
10 DB Box Step-Ups
8 Burpee Squat Jumps
10 DB Box Step-Ups
8 Burpee Side Shuffle
10 DB Box Step-Ups
8 Burpees Over DB
-Rest 1:00-
AMRAP x 6 MINUTES
8 DB Box Step-Ups
6 Burpee Squat Jumps
8 DB Box Step-Ups
6 Burpee Side Shuffle
8 DB Box Step-Ups
6 Burpees Over DB
(Score is Rounds + Reps)
10 DB Box Step-Ups
8 Burpee Squat Jumps
10 DB Box Step-Ups
8 Burpee Side Shuffle
10 DB Box Step-Ups
8 Burpees Over DB
-Rest 1:00-
AMRAP x 6 MINUTES
8 DB Box Step-Ups
6 Burpee Squat Jumps
8 DB Box Step-Ups
6 Burpee Side Shuffle
8 DB Box Step-Ups
6 Burpees Over DB
(Score is Rounds + Reps)
Powered by SugarWOD
CFC on Facebook
This message is only visible to admins:
Problem displaying Facebook posts. Backup cache in use.
Error: (#100) Tried accessing nonexisting field (likes) on node type (Post)
Type: OAuthException
Click here to Troubleshoot.
Type: OAuthException
Click here to Troubleshoot.
Hey friends!
If you've borrowed equipment and weren't able to swing by to return yesterday, I'll be at the gym around 4pm this afternoon before the Zoom class.
Zoomers, see you all at 5pm!
Zoom. Zoom!
Doh! I totally forgot!
🤦🏻♀️ same!
Let's zoom it up this week! Sign up here:
See you there!
Let's roll this afternoon, Zoomers!!
Tennis Ball 🎾 Plank Challenge! I got 74 today before I missed! Can you beat my score? You can use a lacrosse ball or whatever you got!
Impressive...also the most boring tictoc video ever...😀
See you at Zoom o’clock this afternoon! (That’s 5p).
Hi friends,
You should have this message in your inbox shortly. Wanted to share here as well. Please let me know if you have any questions, and stay tuned for more communication!
mailchi.mp
I hope everyone is safe, healthy, and has kept moving through this lockdown. Some of you I’ve seen in our online classes, but I’ve missed each and every one of you! And now, it seems our state lea...Zoom class this afternoon! Also, I'd love to get some input from you guys on recent developments after class. Enroll and join us!
I would proceed with a ton of caution. Kemp is not following scientific or medical advice. Even the federal government says to have 2 weeks of declining cases before opening.
www.wsbradio.com/news/local/georgia-among-states-with-000-more-coronavirus-cases/ujEL8bZCMS1rOgdN... www.msn.com/en-us/news/us/georgia-among-12-states-with-20-000-or-more-coronavirus-cases/ar-BB132Z...
I would say that classes should absolutely be limited in size. That's number 1. I would say that it should be divided out, where everyone can have whatever they need for KBs, Barbells, dumbbells, bikes, etc. YOU (Whoever uses this equipment) are 100 percent responsible for cleaning after use.
It would be awesome to come back to the box. But, it is your business. Whatever you think is the right move for yourself and our safety? It'll be supported.