May 2015

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WOD – June 1, 2015

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to 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 about the new process.

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  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:

Prep:

Squat review

then,

2 sets of 3 back squats working up to 80% 1RM

 

 

Strength:

Back squat – 3 reps every 2 minutes @ 80% 1RM x 4 sets

 

 

Training:

“Crowd Pleaser”

5 rounds for time of:

row 500m or run 400m (choose the option you like LEAST)

15 back squats (135/95)

 

Post time to comments!

 

 

Optional accessory work:

deadlift 5 x 5

WOD – May 29, 2015

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to 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 about the new process.

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  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:

Prep:

Review high hang power clean and deadlift

then,

3 rounds with an empty barbell of:

10 deadlifts

10 high hang power cleans

10 push press

then,

2 rounds working up to WOD weight of:

5 deadlifts

3 high hang power cleans

2 push press

 

 

Training:

“Banshee”

Run 400m

1 complex (5 deadlifts + 3 high hang power cleans + 2 push press) (115/75)

Run 200m

2 complexes

50 burpees

2 complexes

Run 200m

1 complex

Run 400m

 

Post time to comments!

 

 

 

WOD – May 28, 2015

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to 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 about the new process.

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  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:

Prep:

Review KB Clean

then,

10 min handstand practice/progressions

then,

1-2 sets of 1-2 reps working up to front squat 50% 1RM

 

Strength:

Front squats – 5, 5, 3, 3, 2, 2, 1, 1

(beginning at 50% 1RM)

Rest 2-3 minutes between sets

 

Training:

“Humble”

AMRAP 13 min of:

10 KB cleans (5 per arm) (1.5/1)

10 goblet squats

3 HSPU

 

Post rounds to comments!

 

 

 

Scaling options:

KB Cleans/goblet squats:

  • scale KB weight as needed

HSPU

  • sub HSPU from downward dog
  • sub box assisted HSPU
  • sub strict press at moderate weight

WOD – May 27, 2015

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to 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 about the new process.

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  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:

Prep:

Pull-up progression

then,

30 sec max double unders EMOM x 7 min

 

Training:

“Heat Wave”

21-15-9-6-3

wall balls (20/14)

pull-ups

**25 double unders after each round

 

Post time to comments!

 

 

 

 

Scaling options:

wall balls:

  • use a ligher ball

pull ups

  • sub jumping pull ups
  • sub ring rows

WOD – May 26, 2014

Amazing energy with the annual Memorial Day weekend “Murph” WOD.  Congrats to everyone that took that WOD on!

 

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to 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 about the new process.

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  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:

Prep:

1.  Review power cleans

 

2.  3 rounds with an empty bar of:

  • 10 deadlifts from mid shin

  • 10 high-hang power cleans

  • 10 hang power cleans

  • 10 front squats

 

3.  1-2 sets of 1-2 reps increasing to starting weight for “strength” part

  • roughly 50% 1RM

 

Strength:

1.  hang power cleans – 2 reps EMOM x 5 sets

 

2.  power cleans – 1 rep every 2 minutes x 4 sets

Go Heavy!!

 

Training:

“Tarzan”

5 rounds for time of:

4 power cleans (165/115)

run 200m

 

 

Post time to comments!

 

 

 

 

Scaling options:

power cleans

  • These are meant to be heavy!  Scale to a weight that is about 70% 1RM

WOD – May 25, 2015

Happy Memorial Day.  We will have a team workout from 12-1 and open gym from 1-2 p.m.  All other classes are cancelled.  Get out and enjoy the outdoors!

WOD – May 23, 2015

The annual Memorial Day “Murph” workout will be held Saturday morning at 7am!  There will be no 8:30am class on Saturday due to the CF Games Regionals in Hartford this weekend.  We look forward to seeing everyone Saturday morning!

 

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to 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 about the new process.

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  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:

Training:

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

 

Post time to comments!

WOD – May 22, 2015

The annual Memorial Day “Murph” workout will be held Saturday morning at 7am!  There will be no 8:30am class on Saturday due to the CF Games Regionals in Hartford this weekend.  We look forward to seeing everyone Saturday morning!

 

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to 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 about the new process.

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  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:

Prep:

1) 10 minutes to work on handstands/handstand walks or handstand progressions (accumulate 4-5 minutes inverted)

  • For those working on handstand walks or free-standing handstands, set a total distance (if walking) or total time (if freestanding hold) and make it happen!

2) 400m run followed by some ankle mobility (coach’s choice)

3) 5 x 10m sled pushes

  • please be sure to leave room in the parking lot for 2 sled lanes

 

Training:

“Annie”

For time:

50-40-30-20-10

double unders

sit-ups

(last completed 4/10/15)

 

Post rounds to comments!

 

 

Accessory work (optional):

3 x 300m row

 

 

Scaling options:

double unders

  • scale total amount by 25-50%
  • sub 3 singles for every 1 double

WOD – May 21, 2015

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to 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 about the new process.

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  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:

Prep:

Bulletproof shoulder complex

 

 

Strength:

Squat Snatch – 5,3,2,2,2,1,1 (complete 2 light warm up sets and then start first 5 reps at 50% of 1RM and continue to increase weight as form allows)

 

Training:

“Post It”

AMRAP 7 mins of:

5 BJ (24/20)

5 Power Snatch (95/65)

 

 

Post rounds to comments!

 

 

Accessory work (optional):

4 Thrusters EMOM x 7 mins (115/85)

 

 

 

 

Scaling options:

 Box jumps

  • scale to box step ups

  • scale to a lower box

Power snatch

  • scale to a weight that allows you to complete reps unbroken

WOD – May 20, 2015

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to 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 about the new process

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  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:

Prep:

EMOM for 10 min of:

Odd – 3 Muscle ups

Even – 15 Wall balls (20/14)

 

 

Training:

“Stare Down”

For time:

50 Sit-ups

then,

10 rounds of:

3 HSPU

6 Power Cleans (135/95)

9 Ring Dips

then,

50 Supermans

 

 

Post time to comments!

 

 

Accessory work (optional):

3 x max rep strict pull-ups

 

 

 

 

Scaling options:

Muscle up

  • 2 – 3 pull ups/2 – 3 ring dips = 1 muscle up

HSPU

  • sub off a box or in downward dog position on floor

Power Cleans

  • scale weight as needed to be able to perform first few rounds unbroken

Ring Dips

  • Use band or perform dips using box