Welcome back crew!  I’m super sorry I can’t be at every class today!!  But I’ll be jigging around and should hopefully see everyone by the end of the week!  I’ve got stickers for the 12 days, and for other stuff to get out to you guys and it’ll be a wonderful joyous return 🙂 Hooray.

MASKS: Our use of the zones to keep you guys 6 feet from each other allows us to not have to wear masks inside the gym as per Dept. of Health’s rules on mask use.  (From coronavirus.wa.gov) I want to monitor our CO2 level in the gym and see if we can keep it under 600 ppm.  If we’re consistently going above that mark, then we’ll rethink some things and make it better.  See you guys soon!!

Monday: 11:00m only!

Join Zoom Meeting

Meeting ID: 543 692 6158

Passcode: 162313


The Workout:

“Willy” LCF as Rx’d

3 Rounds:

600m Run/Row/Bike

5 Front Squats (185/135)

Shed Run (150m)

7 Chest-to-Bar Pull-ups

300m Run/Row/Bike

9 KB Swings (70/53)



600m Time Trial.  Warm it up really well, and then slide off your 500m pace just a hair, not much though!!