Monday 5/18/20

Monday 5/18/20

Welcome back!

We cannot thank you all enough for continuing to support MVMNT Gym through the lockdown and we are so grateful for each and every one of you being patient with us as we come back. We are excited to re-open our doors for training, with the understanding that our procedures will be a little different than before.

If you or anyone else in your household (or someone you’ve had direct contact with) has tested positive for Covid-19 in the last 14 days, do not come to the gym. Until you have been cleared of the disease for 14 days, you should be under self-isolation/quarantine.

It is now REQUIRED that you sign in for class ahead of time. If the roster already has 10 people and you show up, you will be turned away, for your safety as well as everyone else’s. Along with that if you register for class and do not show up, you will be charged $10 for the first offense, $15 for the second, and $20 after that. This ensures that everyone who wants to, gets to use the facility.

In order to enter the building, you must be wearing some kind of face covering, cloth or medical, it doesn’t matter–your nose and mouth must be covered. You will need to keep the mask on while you are here. If you are uncomfortable wearing a mask during training, you are welcome to follow along at home with the live Zoom broadcasts of each class.

Your temperature will be taken at the door, if it is too high (over 100.5 degrees), you will be turned away.

There are 10 locations marked off on the floor. You will be directed to one of those stations and that is where you will stay for the entire class. There will be no wandering around to switch out equipment or whatever. Get everything you need for the hour and keep it at your station.

Only one person will be allowed in the restrooms at a time. When you enter, please close and lock the door behind you.
Make an effort to be aware of your hands, what you are touching–specifically try to avoid touching your face/eyes. Use hands sanitizer frequently.

Wipe down your equipment and anything else you have come in contact with after class.

There is no “social hangout area” in the facility at this time. When your workout is over, it’s time to move on. If you want to chat with someone, maintain proper social distancing in the parking lot. Everyone must Exit the gym through the side door by the fan.

We know that this is a pain in the ass, and we realize that there will be snafus as we roll out these new protocols. Please understand that there are several immuno-compromised MVMNT Gym members or members who live with or care for high risk individuals. What is inconvenient for you could literally save their lives. Thank you all for understanding.

 

WARMUP

0:00 – 15:00

3 minutes
In place cardio drills

12 minutes
Total body warmup

Strength Block 1
15:00 – 35:00

5 minutes
movement demos and prep

15 minutes

4/4 Single arm pause squats (3 second hold at bottom)
6 Strict Chin-ups (or 12 ring rows or 12 curls)
12 Situps
Rest 60 seconds

Strength Block 2
35:00 – 55:00

5 minutes
movement demos and prep

15 minutes
16 Alternating forward lunges (Quad focus)
3/3 Single arm Triple floor press to Quarter getup
Rest 60 seconds

Recovery

55:00 – 60:00

Stretch