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#2548 – New Open Gym Hours

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Monday 2/6/17

Sign in for classes on Front Desk

New Classes & Open Gym

Great news team!  Coach Connor is going to opening up the gym for 2 additional hours on Saturdays and we will be having a new Open Gym 5 days a week. I get a lot of questions on what “open gym” means, so here is more info about our Open Gym time.

Open gym: is a time for you to come in and workout at your own pace. There will always be a coach who can work with you on anything that you may need help with or that you want to work on. You can make up your own WOD or do one that you missed during the week or something you saw online.
This is a great time to practice things that you don’t have time to do in class; skill work such as pull ups, hand stand push ups, muscle ups. Or take time to do additional strength work or spend as much time as you need on mobility.

Saturday Class and Open gym– 1:30 & 2:30: For those that like the structure of a class, we will be doing the Saturday WOD as a class at 1:30 and again at 2:30. But you can also come in any time from 1:30-3:30 and use that time as Open gym.

Monday – FridayOpen gym from 12-3. These classes are already updated on Front Desk, so get in and try them out. Bring a friend, neighbor or co-worker to check out the gym and give them a little taste of what MICF is all about!

Please continue to sign in on Front Desk before hand. It is much appreciated!

Skill Work 
Not For Time (NFT)
Choose 2 of the following to work on

Muscle Ups (use the power Monkey rings)
Kipping toes to Bar
Double Unders
Kipping pull ups

4 Rounds

8/6 Calorie Assault Bike*
30 Wallballs 20/14#
8 D-balls or Sandbag Ground over shoulder

*Sub row only if bike is not available – complete 16/12 calories

3 Rounds
20 calorie Row
20 Wallballs 16/10#
10 Sandbag ground to over shoulder 40/20#