6AM AND 10AM CLASSES TOMORROW ARE ON AS SCHEDULED.

PLEASE CALL THE GYM AT 240 482 8281 TO CHECK THE STATUS OF OUR AFTERNOON CLASSES, WE  MAY CANCEL DUE TO THE ICE STORM.

THE SAFETY OF OUR MEMBERS AND COACHES IS OUR NO.1 PRIORITY. USE YOUR GOOD JUDGEMENT ON WHETHER YOU CAN TRAVEL TO AND FROM THE GYM SAFELY. ANY DOUBT, FOLLOW OUR OUT OF TOWN WORKOUT AT HOME AND POST YOUR RESULTS.

 

... WINTER WEATHER ADVISORY IN EFFECT FROM 1 AM MONDAY TO 10 AM EST TUESDAY...

THE NATIONAL WEATHER SERVICE IN BALTIMORE MD/WASHINGTON HAS ISSUED A WINTER WEATHER ADVISORY FOR SNOW... SLEET AND FREEZING RAIN... WHICH IS IN EFFECT FROM 1 AM MONDAY TO 10 AM EST TUESDAY. THE WINTER STORM WATCH IS NO LONGER IN EFFECT.

* PRECIPITATION TYPE... SNOW... SLEET AND FREEZING RAIN.

* ACCUMULATION... 3 TO 5 INCHES OF SNOW AND SLEET. AROUND ONE-TENTH OF AN INCH OF ICE FROM FREEZING RAIN.

* TIMING... SNOW WILL BEGIN BETWEEN 1 AND 3 AM MONDAY MORNING. SNOW WILL CHANGE TO SLEET AND FREEZING RAIN MONDAY AFTERNOON... AND ALL FREEZING RAIN MONDAY EVENING. PRECIPITATION WILL GRADUALLY CHANGE TO RAIN LATE MONDAY NIGHT INTO TUESDAY MORNING.

* WINDS... SOUTHEAST AROUND 5 TO 10 MPH.

* TEMPERATURES... IN THE TEENS TONIGHT... RISING INTO THE UPPER 20S TO LOWER 30S MONDAY INTO MONDAY NIGHT. TEMPERATURES WILL RISE INTO THE MID AND UPPER 40S TUESDAY.

* IMPACTS... SNOW AND ICE WILL CAUSE SLIPPERY ROADS AND TRAVEL WILL BE DIFFICULT.

PRECAUTIONARY/PREPAREDNESS ACTIONS...

A WINTER WEATHER ADVISORY MEANS THAT PERIODS OF SNOW... SLEET... OR FREEZING RAIN WILL CAUSE TRAVEL DIFFICULTIES. BE PREPARED FOR SLIPPERY ROADS AND LIMITED VISIBILITIES... AND USE CAUTION WHILE DRIVING.

OPEN PREP 11

Who was your Valentine?
 

Warm-up 15

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist

Back Squat

Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%

Followed by...

Metcon (Time)

Death by Back Squat

Complete:
1 Back Squat the first minute, 2 Back Squats the second minute, 3 Back Squats the third minute and so on…

*This workout is performed at:
RX: 185/135
RX+: 225/ 175

If over 12 mins, you WENT TOO LIGHT!

Metcon (AMRAP - Reps)

5 Minute AMRAP:
10 Push-ups
10 Toes to Bar

Out of Town WOD

10 ROUNDS FOR TIME:
10 PUSHUPS
10 SIT UPS
10 SQUATS

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