200701
Announcements
Attention Current Gym Members,
Starting 7/6/20 there will be changes to class schedules: The changes are due to very low numbers in the afternoon classes.
Monday: No Changes (Will test Noon class starting 7/6
Tuesday: Only one pm class offered at 5:45-6:30
Wednesday: Only one Pm class offered at 5:45-6:30 (Noon class offered)
Thursday: Only one pm class offered at 5:45-6:30
Friday: No changes for now (Noon class offered)
Saturday: Only one class at 8am
Class size will be adjusted to 8 participants as we are still not fully able to share materials or space.
Pally Fit LLC – CrossFit/Fitness
Weightlifting
A1: BTN Strict Press (5x(30s ON/30s OFF))
Superset 30s-AMRAP of Empty BB Behind the Neck Strict Press with 30s-AMRAP of ring rows, resting 30s b/t movements
Complete with empty BB or 40% of 1RM strict press
A2: Ring Rows (5x(30s ON/30s OFF))
Metcon
Metcon (Time)
For Time:
60 DU (x2 singles)
30 DB Snatch (50/35)
15 Lateral burpees
40 DU
20 DB Snatch
10 Lateral burpees
20 DU
10 DB Snatch
5 Lateral Burpees
[15:00 Time Cap]