Summer Vacation Season Schedule Adjustments

 Wonderful weather is upon us and the kids are almost done school.  What that usually means in our neighbourhood is a lot of families will soon be off travelling.  July and August can be especially quiet in the gym.

The Empower team will be keeping an eye on group class attendance and consolidating classes with low registration during the summer vacation season. 

We have not earmarked any specific classes for consolidation but will be keeping a careful eye on attendance trends over the next few weeks and using this data to make our decision.

If you are in town, please register for the classes you want to keep alive through July and August.  Even if you are out of town, you can do your part by joining us via Zoom.  

We are committed to being here if you are:)

Friday
You will have 2 options for today’s workout:
1) complete it Rx’d for time
2) a 21 minute time cap for reps

Option #2 is appropriate for athletes using movement progressions, scaling and modifications or athletes who want to do the movements Rx’d but cannot complete all the reps in a timely fashion.

We will give you 3 minutes per station to accumulate as many reps as possible.  If you complete 30 Rx’d reps in under 3 minutes you may move immediately to the next station and add your banked time to the next movement. 

If you are using a scaled version of the movement you will work at each station for the full 3 minutes accumulating as many reps as possible.

Warm Up
10 Medball Deadlifts
10 Medball Front Squats
10 Judo Push Up Rocks
10 Medball Deadlifts
10 Medball Front Squats
10 Ring Rows
10 Medball Deadlifts
10 Medball Front Squats
10 Ring Push Ups

Tech
Medball Cleans
Ring Dips
C2B Pull Ups
Push Ups

WOD
With a 3 min time cap per section:

(0-3 mins) 30 medball cleans @14/20#

(3-6 mins) 30 ring dips

(6-9 mins) 30 medball cleans @14/20#

(9-12 mins) 30 C2B

(12-15 mins) 30 medball cleans @14/20#

(15-18 mins) 30 Push Ups

(18-21 mins) 30 medball cleans @14/20#

If you complete 30 Rx'd reps before the time cap you may move on to the next section.  Otherwise score the WOD as an AMRAP recording in your notes how many total reps you completed in 21 minutes.