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10/12/2020 - 10/18/2020

Updated: Oct 15, 2020

Weekly Announcements

If you are a member, this is not an optional read.

Please go to to read more about testing positive for covid or first hand exposures.

As of Monday 10/12 all Vickery Group Classes will be pushed to 1 hour and 15min time window.

New Schedule*


6:00am - 7:15am

12:00pm - 1:15pm

4:15pm - 5:30pm

5:30pm - 6:45pm

6:45pm - 8:00pm


9am -10am

10am - 11am

* Coaches will still aim to have classes done in 1 hour EVERY CLASS

Cancellation Changes

Cancellation/No Show Charge: Reduced from $15 to $10

Cancellation Time Window: Reduced 2hour window to 1hour before class start


10min sign up cutoff before class starts

Gym Procedure Changes and Reminders*****

Entering the gym WHEN A CLASS IS THERE BEFORE YOU (530p/645p/9am/10am)

1) Enter the gym when the coach calls you in

2) Keep your stuff and wash your hands OR use hand sanitizer

3) Put your stuff IN THE BACK of the gym at the table and cubbies. (by where benches are)

4) When class is over there is no reason to enter back into the front of the gym. Grab your stuff and exit out of the back of the gym.

***** These procedure changes do not apply to the 6am or 12pm classes. They will follow the same procedure as we have had because there is no class interchange.

Reasons for Changes

1) Program Integrity: With cleaning and handwashing we need more time to make you fitter.

2) COVID 19: Cleaning time, sloppy class transitions, and proper handwashing all have been the main contributors to the class bump. We have seen an uptick in people being exposed to Covid19 on a first hand basis. So we need to do a better job as a community of keeping our distance between classes.

I think the overall feel for these changes are positive. I am excited to get after programming and working out with the slight time bump.

This is temporary for now, but the coaches are excited to not be screaming at everyone to clean quicker day in and out.



3 Sets

A1) 20 Alternating Front Rack Drop Lunge* @ 3sec down

*Standing on 4-6inches of plates

*Bar from ground.


A2) 10 Chinups w/ 2sec Pause at Top



3 Sets

B1)10 Dual KB/DB Front Squat @2111


B2) 12-14 Pronated Grip Body Rows @ 30X0



C) 6min Amrap

5 Forward Lunge R

5 Forward Lunge L

7 BJ Step Down

9 Ring Rows


6min AMRAP

5 Burpees

7 Toes to Bar > Toes to Ring

9 Air Squats



A) 4 x 8-10 Reps Snatch Grip Deadlift @3131



3 Sets

B1) 10 Barbell Z Press @3021


B2) 8/leg Split Stance DB/KD RDL @3110



C) 5min AMRAP: 1-2-3-4-5-6....

DB Bench Press 65/45lbs

*5 Cal Row between each set

rest 2min

5min AMRAP: 1-2-3-4-5-6....

Wall Walks

*20 Double Unders between each set

rest 2mins

5min AMRAP: 1-2-3-4-5-6....

Strict Knees to Elbow

*100m Run between each set



3 Sets

A1) 12 Incline Close Grip Bench Press @31x0 (2 red plates)


A2) 10 Ring Rows @20x2



3 Sets

A1) 20 Frog Hip Bridge + 20sec Hold at

top of last rep


A2) 20 Alternating Goblet Hold Deficit Curtsy Squat on Plate



3 Sets

B1) 12 Frog Stance Deadlift @31x1


B2) 10/leg KB Front Rack Deficit Split Squat @2110



3 Sets

C1) 10 Light Load Good Morning @3211


C2) 20 Alternating Reps Goblet Cossack Squat




4 Sets

A1) 10/arm Farmers Press @20X1


A2) 12-15 Decline Narrow Grip Bench Press @30X1


A3) 20 Alternating DB Curl



B) 4 Sets @ 90% Effort

10 Renegade Row

300/275m Row




E5MOM x 40min

Min 0-5

15 Thrusters

550/500m Row or 24/20 Cal AB

Min 5-10

25 Wallballs

400m Run or 20 Burpees


Sunday Open Gym

11am -1pm

You still have to register for Open gym.


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