Bryan

WOD – March 27, 2017

Thank you all for the BEST Open/Intramural season to date!!  These were a magical 5 weeks.  We will collate the scores and announce the winners this week! 

 

We will be cancelling TotalWOD this week and switching to a new software.  Please go through TotalWOD and pull any max lift numbers off the software as well as benchmark workout times!


 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, March 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Part 1:

500m row

then,

3 rounds with an empty barbell:

10 good mornings

10 back squats

10 romanian deadlifts

then,

10 x 3 sec cobra stretch

 

 

Part 2:

Review deadlift and WOD movements/scales

then,

2 sets building to 40-50% 1RM Deadlift

 

 

Strength/skill:

Deadlift – 5, 5, 3, 3, 2, 2, 1, 1

  • Start at 40-50% 1RM

  • Increase ~5% each set until heavy

  • Go for a new 1RM if you’re feeling it!

  • Form and technique FIRST!  No sloppy reps.  If you fail or get sloppy, reduce weight and maintain

 

 

Training:

“Don’t Look At Me”

15 rounds for time:

2 deadlifts (225/155)

4 HSPU

6 box jumps (24/20)

 

Post deadlift weight and “Don’t look at me” time to TotalWOD!

 

Scaling options:

Deadlift

  • scale weight to ~50% 1RM

HSPU

  • scale HSPU from box or downward dog position

  • sub strict/push press at a moderate weight

Box jumps

  • scale box height

WOD – March 24, 2017

TONIGHT IS THE LAST NIGHT OF THE INTRAMURAL AND OPEN!!  JOIN US FOR A ROCKIN LUAU AND DJ FRIDAY NIGHT!

 

17.3 division winners:

Teens
1st – McKayla
2nd – Heather
3rd – Jake
4th – Lulu
5th – Kristin

Scaled Women
1st – Row Sandy
2nd – Leanne
3rd – Karina
4th – Cora
5th – Karen

Scaled Men
1st – Jim
2nd – John C
3rd – Mike M
4th – Derek
5th – Sergio

Masters Women
1st – Mary
2nd – Kathy D
3rd – Jen
4th – Becky
5th – Sue

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Mike P
5th – Kevin

Rx Women
1st – Ally
2nd – Melissa F
3rd – Ashley
4th – Chloe
5th – Jackie

Rx Men
1st – Mark
2nd – Steve K
3rd – Charlie
4th – Chris H
5th – Mike K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts Tuesday, March 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Part 1:

3 rounds of:

15 air squats

10 shoulder circles

10 sec Samson stretch

 

Part 2:

PVC Fran

then,

20 sec on/10 sec off x 6 rounds of:

Double unders

 

 

Training:

“CFG Open Workout 17.5″

10 rounds for time of:

9 thrusters

35 double-unders

M 95 lb. F 65 lb.

Time cap: 40 minutes

 

Rx’d:

(Ages 16-54)

Men use 95 lb.

Women use 65 lb.

 

Teenagers 14-15:

Boys use 65 lb.

Girls use 45 lb.

Master 55+

65/45

 

 

 

Scaled:

(Ages 16-54)

65 and single unders / 45 and single unders

 

Scaled Teenagers 14-15:

Boys use 45 lb. and perform single-unders

Girls use 35 lb. and perform single-unders

Scaled Masters 55+:

Men use 45 lb. and perform single-unders

Women use 35 lb. and perform single-under

 

WOD – March 23, 2017

LAST WEEK OF THE INTRAMURAL AND OPEN!!  JOIN US FOR A ROCKIN LUAU AND DJ FRIDAY NIGHT!

 

Join us this Friday for 17.5 Friday night LIGHTS!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

17.3 division winners:

Teens
1st – McKayla
2nd – Heather
3rd – Jake
4th – Lulu
5th – Kristin

Scaled Women
1st – Row Sandy
2nd – Leanne
3rd – Karina
4th – Cora
5th – Karen

Scaled Men
1st – Jim
2nd – John C
3rd – Mike M
4th – Derek
5th – Sergio

Masters Women
1st – Mary
2nd – Kathy D
3rd – Jen
4th – Becky
5th – Sue

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Mike P
5th – Kevin

Rx Women
1st – Ally
2nd – Melissa F
3rd – Ashley
4th – Chloe
5th – Jackie

Rx Men
1st – Mark
2nd – Steve K
3rd – Charlie
4th – Chris H
5th – Mike K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, March 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Part 1:

20m jog forward

20m jog backwards

20m walking lunge

20m shuffle right

20m shuffle left

20m over/unders

20m inch worms

 

 

Part 2:

Review skill and WOD movements w/medball clean progression

then,

5 min to practice EMOM movements/determine scales

 

Strength/skill:

EMOM x 12 min:

  • even: 5-10 pistols (alternating legs)

  • odd: 5-10 dips (ring or stationary)

  • TotalWOD score = total reps completed

 

 

Training:

“Grass Skirt”

4 rounds for time:

25 medball sit-ups (20/14)

20 alt lunge w/medball twist

15 medball cleans

40m run after each movement  (touch the line at 20m)

 

Post total skill reps and “Grass skirt” time to TotalWOD!

WOD – March 22, 2017

LAST WEEK OF THE INTRAMURAL AND OPEN!!  JOIN US FOR A ROCKIN LUAU AND DJ FRIDAY NIGHT!

 

Join us this Friday for 17.5 Friday night LIGHTS!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

17.3 division winners:

Teens
1st – McKayla
2nd – Heather
3rd – Jake
4th – Lulu
5th – Kristin

Scaled Women
1st – Row Sandy
2nd – Leanne
3rd – Karina
4th – Cora
5th – Karen

Scaled Men
1st – Jim
2nd – John C
3rd – Mike M
4th – Derek
5th – Sergio

Masters Women
1st – Mary
2nd – Kathy D
3rd – Jen
4th – Becky
5th – Sue

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Mike P
5th – Kevin

Rx Women
1st – Ally
2nd – Melissa F
3rd – Ashley
4th – Chloe
5th – Jackie

Rx Men
1st – Mark
2nd – Steve K
3rd – Charlie
4th – Chris H
5th – Mike K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts Tuesday, March 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Part 1:

3 rounds of:

10 PVC shoulder pass throughs

10 PVC OHS

10 PVC Sott’s press

 

Part 2:

Burgener Warmup/review snatch

then,

2 rounds with an empty barbell:

3 high hang power snatch

3 overhead squat

3 hang snatch

3 snatch balance

3 snatch

 

 

Strength/skill:

High Hang Snatch:

  • 3 reps at 50% 1RM

  • 3 reps at 60% 1RM

Hang Snatch:

  • 3 reps at 60% 1RM

  • 3 reps at 70% 1RM

Snatch:

  • 3 reps at 70% 1RM

  • 2 reps at 80% 1RM

  • 1 rep at 90% 1RM

Reset after each rep (avoid ‘touch and go’ reps)

Goal = no misses!!

Rest two min between sets

 

 

Training:

“In it to win it, part 2″

AMRAP 7 min of:

5 burpees

1 squat snatch (135/95)

5 burpees

2 squat snatch

5 burpees

3 squat snatch

etc, increasing snatch reps each set

(compare to 5/23/16)

 

Post snatch weight and “IITWI, pt 2″ reps completed to TotalWOD!

 

 

Scaling Options:

Snatch

  • scale weight to moderately heavy (~70%) 1RM

 

WOD – March 21, 2017

LAST WEEK OF THE INTRAMURAL AND OPEN!!  JOIN US FOR A ROCKIN LUAU AND DJ FRIDAY NIGHT!

 

Join us this Friday for 17.5 Friday night LIGHTS!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

17.3 division winners:

Teens
1st – McKayla
2nd – Heather
3rd – Jake
4th – Lulu
5th – Kristin

Scaled Women
1st – Row Sandy
2nd – Leanne
3rd – Karina
4th – Cora
5th – Karen

Scaled Men
1st – Jim
2nd – John C
3rd – Mike M
4th – Derek
5th – Sergio

Masters Women
1st – Mary
2nd – Kathy D
3rd – Jen
4th – Becky
5th – Sue

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Mike P
5th – Kevin

Rx Women
1st – Ally
2nd – Melissa F
3rd – Ashley
4th – Chloe
5th – Jackie

Rx Men
1st – Mark
2nd – Steve K
3rd – Charlie
4th – Chris H
5th – Mike K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts Tuesday, March 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Part 1:

500m row

then,

3 rounds of:

5 pull-ups

10 push-ups

15 squats

 

Part 2:

Review WOD and skill movments

then,

5 minutes to prep/determine scales for skill segment

 

 

Strength/skill:

EMOM x 10 minutes of:

  • even: 4-8 shoot throughs (add dip and push-up if able)

  • odd: 10 handstand shoulder taps (sub 10-20 sec handstand hold)

 

Training:

“Coconut Bra”

For Time (20 min time cap):

Row 1000m

10 Clean & Jerk (135/95)

80 Double Unders

10 Clean & Jerk

60 Wall balls (20/14)

10 Clean & Jerk

40 Russian KBS (1.5/1)

10 Clean & Jerk

20 T2B

Post “Coconut Bra” time to TotalWOD!

 

 

Scaling options:

C&J

  • scale weight to allow 10 unbroken reps (50% 1RM)

DU

  • sub tuck jumps

  • sub 80 SU

WB

  • scale weight to hit the target every throw

KBS

  • scale weight to allow 20 unbroken reps

T2B

  • sub knees to 90 degrees

  • sub K2E

WOD – March 20, 2017

LAST WEEK OF THE INTRAMURAL AND OPEN!!  JOIN US FOR A ROCKIN LUAU AND DJ FRIDAY NIGHT!

 

Join us this Friday for 17.5 Friday night LIGHTS!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

17.3 division winners:

Teens
1st – McKayla
2nd – Heather
3rd – Jake
4th – Lulu
5th – Kristin

Scaled Women
1st – Row Sandy
2nd – Leanne
3rd – Karina
4th – Cora
5th – Karen

Scaled Men
1st – Jim
2nd – John C
3rd – Mike M
4th – Derek
5th – Sergio

Masters Women
1st – Mary
2nd – Kathy D
3rd – Jen
4th – Becky
5th – Sue

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Mike P
5th – Kevin

Rx Women
1st – Ally
2nd – Melissa F
3rd – Ashley
4th – Chloe
5th – Jackie

Rx Men
1st – Mark
2nd – Steve K
3rd – Charlie
4th – Chris H
5th – Mike K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts Tuesday, March 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Part 1:

3 rounds of 20 sec work/10 sec rest:

Squat jumps

Strict Press with empty barbell

Scapula pull-ups

Thrusters with empty barbell

 

Part 2:

Review front squats/front rack mobility and WOD movements

then,

3 sets of 5 front squats building to starting “strength” weight

 

Strength/skill:

Front squats – 5 x 5 at 70% 1RM

  • Start and maintain same weight for all 5 sets

  • Be aggressive and drive up out of the hole!

  • Rest 90 -120 sec between sets

 

Training:

“Tiki bar”

AMRAP 9 min of:

9 DB Thrusters (50/35 or 35/20 scaled)

9 Pull-ups

9 Box jump overs (24/20)

Post front squat weight and “Tiki bar” rounds completed to TotalWOD!

 

Scaling options:

DB thrusters

  • scale weight as above or to maintain safe shoulder position throughout

Pull-ups

  • sub ring rows

  • sub leg assisted pull-ups

Box jump overs

  • scale box height

  • sub step overs

WOD – March 17, 2017

HAPPY ST. PATRICK’S DAY!!  ST. PADDY’S MASQUERADE PARTY TONIGHT FOR FRIDAY NIGHT LIGHTS!!

 

Join us for 17.4 Friday night LIGHTS!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

17.3 division winners:

Teens
1st – McKayla
2nd – Heather
3rd – Jake
4th – Lulu
5th – Kristin

Scaled Women
1st – Row Sandy
2nd – Leanne
3rd – Karina
4th – Cora
5th – Karen

Scaled Men
1st – Jim
2nd – John C
3rd – Mike M
4th – Derek
5th – Sergio

Masters Women
1st – Mary
2nd – Kathy D
3rd – Jen
4th – Becky
5th – Sue

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Mike P
5th – Kevin

Rx Women
1st – Ally
2nd – Melissa F
3rd – Ashley
4th – Chloe
5th – Jackie

Rx Men
1st – Mark
2nd – Steve K
3rd – Charlie
4th – Chris H
5th – Mike K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, March 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Part 1:

Review deadlifts

then,

2-3 sets of 2-3 reps working up to WOD weight

 

Part 2:

Perform 2 sets of:

3 deadlifts

3 wall balls

3 burpees

3 HSPU

 

 

Training:

“CFG Open Workout 17.4″

Rx’d (ages 16-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (ages 16-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (age 55+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters (age 55+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

Teens (age 14-15)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

 

Scaled Teens (age 14-15)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target

 

Post reps completed to TotalWOD!

 

WOD – March 16, 2017

17.4 announcement live streaming at the gym tonight at 8pm.  Come on down!

 

New Physical challenge for 17.3: row 5K.  You have until the 17.4 announcement to get it done.

 

 

Join us for 17.4 Friday night!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

17.2 division winners:

Teens
1st – Jake
2nd – Kristin
3rd – Lulu
4th – McKayla
5th – Heather

Scaled Women
1st – Melissa H
2nd – Amy
3rd – Jess A
4th – Row Sandy
5th – Sue

Scaled Men
1st – John C
2nd – Jim
3rd – Sergio
4th – Ed
5th – Derek

Masters Women
1st – Beckwith
2nd – Mary
3rd – Tami
4th – Christine
5th – Kathy D

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Tom K
5th – Mike P

Rx Women
1st – Melissa F
2nd – Jackie
3rd – Ally
4th – Emily O
5th – Emily B

Rx Men
1st – Mark
2nd – Jay
3rd – Charlie
4th – Chris H
5th – Steve K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, March 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Part 1:

Pizza game warm-up x 5 minutes

 

 

Part 2:

Review snatch balance and rowing technique

then,

2 sets with an empty barbell of:

5 behind neck push press

5 OHS

5 pressing snatch balance

5 drop snatch

5 snatch balance

then,

2 sets of 3 snatch balance building to starting “strength” weight

 

 

Strength:

Snatch balance – 3, 3, 3, 3, 3

  • Take the barbell from the rack

  • Start at 30-40% OHS 1RM

  • Increase each set as technique allows to a heavy set of 3

  • Rest 90-120 sec between sets

 

Training:

“Kevin K’s Favorite”

Row 1 min on/1 min off x 14 min

Score = total distance

 

 

Post snatch balance weight and total distance rowed to TotalWOD!

WOD – March 15, 2017

Normal schedule today!

 

New Physical challenge for 17.3: row 5K.  You have until the 17.4 announcement to get it done.

 

 

Join us for 17.4 Friday night!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

17.2 division winners:

Teens
1st – Jake
2nd – Kristin
3rd – Lulu
4th – McKayla
5th – Heather

Scaled Women
1st – Melissa H
2nd – Amy
3rd – Jess A
4th – Row Sandy
5th – Sue

Scaled Men
1st – John C
2nd – Jim
3rd – Sergio
4th – Ed
5th – Derek

Masters Women
1st – Beckwith
2nd – Mary
3rd – Tami
4th – Christine
5th – Kathy D

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Tom K
5th – Mike P

Rx Women
1st – Melissa F
2nd – Jackie
3rd – Ally
4th – Emily O
5th – Emily B

Rx Men
1st – Mark
2nd – Jay
3rd – Charlie
4th – Chris H
5th – Steve K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts Tuesday, March 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Part 1:

Row 500m (suggest 200m legs only, 200m legs and back, 100m full row)

then,

bulletproof shoulders

 

 

Part 2:

Review C&J

then,

2 rounds with an empty barbell of:

5 muscle cleans

4 front squat

5 push press

5 hang power cleans

5 jerks

5 full cleans

then,

2 sets of 3 C&J building to starting “strength” weight

 

 

Strength:

C&J – 3, 3, 3, 3, 3, 3

  • Start at 40-50% C&J 1RM

  • Increase by 5% each set as technique allows

  • These do not need to be tap and go…drop and reset, but keep the reps fast (no more than 3-5 sec rest between reps)

  • Rest ~2-3 min between sets

 

Training:

“Clean up”

For max reps:

min 0-3:  air squats

min 3-6:  sandbag over the shoulder toss (sub medball or slam ball if necessary)

min 6-9:  alternating arm KB cleans (1.5/1)

 

 

Scaling Options:

KB cleans

  • scale weight to allow unbroken reps for 1st 30-45 sec

WOD – March 14, 2017

SNOW UPDATE: 

  • We will have our regularly scheduled 5:30am class.

  • Gym will be open until 10am for those interested in open gym or rowing or otherwise.  Please pay attention to the weather and any travel bans and proceed with caution.  We don’t want people to be unsafe!  Have a great day

 

New Physical challenge for 17.3: row 5K.  You have until the 17.4 announcement to get it done.

 

 

Join us for 17.4 Friday night!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

17.2 division winners week 1:

Teens
1st – Jake
2nd – Kristin
3rd – Lulu
4th – McKayla
5th – Heather

Scaled Women
1st – Melissa H
2nd – Amy
3rd – Jess A
4th – Row Sandy
5th – Sue

Scaled Men
1st – John C
2nd – Jim
3rd – Sergio
4th – Ed
5th – Derek

Masters Women
1st – Beckwith
2nd – Mary
3rd – Tami
4th – Christine
5th – Kathy D

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Tom K
5th – Mike P

Rx Women
1st – Melissa F
2nd – Jackie
3rd – Ally
4th – Emily O
5th – Emily B

Rx Men
1st – Mark
2nd – Jay
3rd – Charlie
4th – Chris H
5th – Steve K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts Tuesday, March 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Part 1:

3 rounds of:

5 pull-ups

5 push-ups

5 super slow squats

5 sit-ups

 

Part 2:

Review WOD and strength/skill movements

 

 

Strength:

EMOM x 10 min of:

  • even:  3-5 HSPU

  • odd:  5-7 ring dips

 

Training:

“Snow day”

AMRAP 17 min of:

3 burpees, 3 pull-ups, 3 hollow rocks

6 burpees, 6 pull-ups, 6 hollow rocks

9,9,9

12,12,12

etc, until time is up