May 27, 2015

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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.





Review KB Clean


10 min handstand practice/progressions


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



Front squats – 5, 5, 3, 3, 2, 2, 1, 1

(beginning at 50% 1RM)

Rest 2-3 minutes between sets




AMRAP 13 min of:

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

10 goblet squats



Post rounds to comments!




Scaling options:

KB Cleans/goblet squats:

  • scale KB weight as needed


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