Blog
Warm Up
Full Body Stretch
2 rounds
10 lunges
10 squats
10 push ups
10 inch worms
Strength
Grab a kettlebell, dumbbell, or something with some weight to it that you have at home
4 rounds
30 Lunges, hold weight at side
20 Single Arm Front Rack Squats
20 Single Arm Shoulder Presses
WOD
10-9-8-7-6-5-4-3-2-1
Jumping Squats
Sit Ups
30 seconds plank in between each set
Score is total time
Post
50 Russian Twists with weight if you have it
Warm Up
5 min. jog
Strength
Core Work
3 Rounds:
15 Plank-to-Forearms
1 min. Left Side Plank
1 min. Right Side Plank
15 Hollow Rocks
1 min. Left Elbow Plank
1 min. Right Elbow Plank
15 V-Ups
Rest 2 min. between each round
WOD
Run from your home for 10 min.
Rest 3 min.
Run back home and try to be at least 10 sec. faster
Post
Spend 5 min. (set a timer!) stretching your calves and hamstrings
Warm Up
100 Jumping Jacks
3 Rounds of:
10 Bootstrap Squats
20 Mountain Climbers
10 Torso Twists in Lunge
Strength
Find anything at home that is 5-40# that you can hold in one hand
Scale to appropriate weight to maintain proper form:
Shoulders stay square in squat
Squat only as far as you can without rotating torso or dropping arm
Video: https://www.youtube.com/watch?v=AyuOhrT-9J4
5 rounds
10 Single Arm Overhead Squats, Right
10 Single Arm Overhead Squats, Left
:30 sec. hold with weight held in both hands directly out in front of you (keep core tight and hips directly under shoulders)
WOD
12 minute running clock:
Minute 1: Burpees
Minute 2: Jumping Squats (full depth and feet get off ground)
Minute 3 : Push Ups
Score is total reps
Post
6 min. mobility & core
Minute 1: Pigeon, left side
Minute 2: 20 sit ups
Minute 3: Pigeon, right side
Minute 4: 20 sit ups
Minute 5: Child’s pose
Minute 6: 20 sit ups
Dear Gym on 5th community,
This was not an easy call. We had actually just typed up a lengthy letter this morning highlighting everything we have been doing, and were planning to continue to do, to combat the spread of this virus. However, we spoke with one of our members this evening, a physician at Moab Regional Hospital, Dr. Whitney Mack, and asked pointedly what her recommendation was. She made it very clear that waiting until there are confirmed cases in Moab to close our doors would mean waiting until it’s too late. Given that the virus is contagious before any symptoms display themselves, it’s possible that we could be spreading the virus at the gym (even with all of the cleaning!) without anyone knowing.
We always aim to be proactive, and in this situation we believe that means we should get ahead of the problem and do everything we can to be part of the solution.
We will continue with the remodel of our new space as planned, so hopefully by the time we’re back in action we will be operating out of our new, larger space!
Recurring memberships are paused and 1 month and 3 month memberships will be extended to make up for time lost.
We will post at home workouts on our blog, just like we have always done for the regular workouts at the gym. These workouts will be designed so that you can do them without any equipment. We will strongly encourage people to post their results and times on the blog so we can all stay in touch and motivated!
There will not be any open gym hours. The whole point of this closure is to limit our interactions with each other so that we don’t unknowingly expose ourselves to the virus.
Keep yourself healthy by doing the basics that we’re sure you’ve heard about by now:
Wash your hands frequently for at least 20 seconds with warm soapy water.
If you feel sick at all, stay home, except to seek medical care.
Limit your interactions with others, this is the best way to prevent illness.
Get plenty of rest, 8-9 hours of sleep each night
This is our own personal suggestion: limit your time on social media. It can be very easy to go down the wormhole of information and headlines that are out there. Stay informed, but don’t let the 24/7 newsreel cause you any stress or anxiety.
We are brainstorming ways to help deliver food to the elderly, the demographic most at risk for contracting this virus. We’ll be starting a discussion on our Facebook page, so stay tuned to how you can help others in need in our community.
We love you all and already can’t wait to workout with you again! Take care of yourselves and take care of each other. In the meantime, please feel free to reach out to us if you have any questions or concerns or need anything at all.
Best,
Emily 435-260-2445
Casey 210-379-1359
For more information on the virus and how you can stay healthy, visit these websites:
Warm Up
Breathe. Stretch. Move.
Strength
4 Rounds
1 min. bike for cals
1 min. man makers 40/25
1 min. plank
1 min. burpees
Score is total reps
then
5 min. abs
15 min. mobility
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
12 min. of Cindy
Strict Pull Ups
Rest 5 min.
2 for 1
2 mins on bike
rest 2 mins
2 mins ski
rest 2 mins
2 mins row
rest 2 mins
1 min bike
rest 1 min
1 min ski
rest 1 min
1 min row
Score is cals
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Single Arm KB Push Press
Single Arm Bent Over Rows
Building in weight
20-16-12-6-6-6
WOD
100 KB Swings 70/53
100 Jumping Lunges
100 Sit Ups
100 Burpees
25 min. time cap
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
Over Head Squats
Review form and then
5x5 at light weight
then
Strength
5x5 tempo squats
Building to as heavy as possible
3 second eccentric, 2 second pause at bottom, 1 second at the top
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
20 min. on machine for meters
Rest 5 min.
6 rounds
400 meter sprint
1 min. plank
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move,
Strength
Hang Power Clean
10-8-6 then
5x3
Build to heavy
WOD
Pick a machine:
3 min. for cals
1 min. plank
2 min. cals
1 min. wall sit
1 min. cals
1 min. plank
2 min. cals
1 min. wall sit
3 min. cals
Post
Coach’s choice
score is total cals. when scoring please write down what machine they used.
coachs focus- quick transitions from machine to plank/wall sit and thern back into machine.
WOD
40 minute Friday!
Warm Up
Breathe. Stretch. Move.
Strength
Front Squat
5x20
Heavy as possible on last set
WOD
With a partner:
500m on machine
100 KB Swings
500m on machine
75 Squats
500m on machine
50 Sit Ups
500m on machine
25 Burpees
500m on machine
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
15 min. on machine of choice for cals
Immediately in to 2 min. plank
10 min. on machine for cals
Immediately in to 2 min. plank
5 min. on machine for cals
Post
Coach’s choice
