June 2015

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WOD – July 1, 2015

On-ramp started Monday, 6/29.  Tell your friends!  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.

 

Kayla, our physical therapist, 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:

8 min. AMRAP of:

Odd minutes – burpee box jumps

Even minutes-DU’s

then,

Review push press

then,

Review jerks

 

Training:

“Get it up”

12 minute AMRAP of:

5 Push press (135/95)

5 Jerks

1 Bear crawl lap

 

 ****Post rounds to comments

 

Optional accessory work – 3 sets of max strict pull-ups

 

 

WOD – June 30, 2015

On-ramp started Monday, 6/29.  Tell your friends!  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.

 

Kayla, our physical therapist, 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 squat snatch

then,

Squat snatch 5 x 5 at 60%-70% of 1RM (concentrate on form)

 

Training:

“Twisted”

6 rounds for time of:

9 T2B

9 Power Snatch (75/55)

9 Wallballs (20/14)

 

 ****Post time to comments

 

Optional accessory work – Row 500M x 2

 

Scaling options:

T2B

  • sub dragon flags

  • sub K2E

  • scale to bring knees as high as possible

Power Snatch

  • scale weight to something that is moderately heavy (60% 1RM) but allows good/safe form

WOD – June 29, 2015

Next on-ramp starts Monday, 6/29.  Tell your friends!  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.

 

Kayla, our physical therapist, 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

then,

review squats

Strength:

Box squats – 3,3,3,3,3,3 (Start at a weight that is light.  Increase weight every set, but do not perform a set with a weight that would require you to bail out of the lift.  You should be able to complete each set of 3.)

 

 

Training:

“Griddle”

2 rounds for time of:

Run 800M

50 push-ups

 

 ****Post time to comments

Optional accessory work – Ring dips 3 x 10

WOD – June 26, 2015

Next on-ramp starts Monday, 6/29.  Tell your friends!  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.

 

Kayla, our physical therapist, 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 C&J

then,

Max HSPU (30 seconds on/30 seconds off) x 10 mins.

then,

50 box jumps (24/20)

 

Training:

“Grace”

**Benchmark Friday****

(Work in pairs so each partner can provide peer coaching and assist with rep counting. Help one another out!)

30 C&J (135/95)

 

 ****Post time to comments

Optional accessory work – Handstand walk progression x 10 mins

 

 

WOD – June 25, 2015

We have a visiting coach offering a deadlift seminar on Thursday 6/25 from 5:30-7:30 p.m.  4:30 p.m. class will still be on as scheduled, but all other evening classes will be canceled.  We encourage everyone to attend.  Cost is free and he just asks that you purchase one of his t-shirts to help him continue to travel and share is knowledge.

Next on-ramp starts Monday, 6/29.  Tell your friends!  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.

 

Kayla, our physical therapist, 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 deadlift

Strength:

Deadlift – 5,3,3,2,2,1,1 (start at 60% of 1RM and then continue to increase weight each set as form allows)

 

Training:

“Meringue”

6 Min AMRAP of:

5 Ring dips

10 Russian KB swings (2/1.5)

 

 ****Post rounds to comments

Optional accessory work – Thrusters 3 x 5 (115/85)

 

Scaling options:

KBS:

  • Scale to a lower kettlebell

WOD – June 24, 2015

We have a visiting coach offering a deadlift seminar on Thursday 6/25 from 5:30-7:30 p.m.  4:30 p.m. class will still be on as scheduled, but all other evening classes will be canceled.  We encourage everyone to attend.  Cost is free and he just asks that you purchase one of his t-shirts to help him continue to travel and share is knowledge.

Next on-ramp starts Monday, 6/29.  Tell your friends!  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.

 

Kayla, our physical therapist, 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

then,

Run 800M, rest 90 seconds

Run 400M, rest 90 seconds

Run 200M, rest 90 seconds

then,

Tabata squats (1 round/ 4 minutes)

 

 

Training:

“Georgie”

12-10-8-6-4-2

Hang power cleans (95/65)

Bar facing burpees

T2B

Push press (95/65)

 ****Post time to comments

Optional accessory work – 100 DUs

 

 

Scaling Options:

Hang power cleans:

  • scale to a weight that allows you to do as many reps as possible unbroken while maintaining form

T2B

  • sub dragon flags

  • sub K2E

  • scale to bring knees as high as possible

WOD – June 23, 2015

We have a visiting coach offering a deadlift seminar on Thursday 6/25 from 5:30-7:30 p.m.  4:30 p.m. class will still be on as scheduled, but all other evening classes will be canceled.  We encourage everyone to attend.  Cost is free and he just asks that you purchase one of his t-shirts to help him continue to travel and share is knowledge.

Next on-ramp starts Monday, 6/29.  Tell your friends!  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.

 

Kayla, our physical therapist, 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 OHS

then,

OHS 3 X 10 with an empty barbell

Strength:

Weighted strict pull-ups; max reps for 4 sets

 

 

Training:

“Bacon and Eggs”

14 Min AMRAP of:

Run 200M

7 C2B pull-ups

7 OHS (115/85)

 ****Post rounds to comments

Optional accessory work – Turkish get-ups, 2 X 5 reps each arm

 

Scaling Options:

Pull-ups:

  • scale to kipping pull-ups

  • scale to jumping pull-ups

OHS:

  • scale to (95/65, 75/45)

WOD – June 22, 2015

We have a visiting coach offering a deadlift seminar on Thursday 6/25 from 5:30-7:30 p.m.  4:30 p.m. class will still be on as scheduled, but all other evening classes will be canceled.  We encourage everyone to attend.  Cost is free and he just asks that you purchase one of his t-shirts to help him continue to travel and share is knowledge.

Next on-ramp starts Monday, 6/29.  Tell your friends!  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.

 

Kayla, our physical therapist, 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 shoulders

then,

30-25-20-15-10-5 DU’s

then,

Review squat clean

 

 

Training:

“Seashells”

50 Squat cleans (135/95)

4 Burpees EMOM

 ****Post time to comments

Optional accessory work – 3 X 350M Row

 

Scaling Options:

Squat cleans:

  • Scale weight to 115/75, 95/55

WOD – June 19, 2015

Next on-ramp starts Monday, 6/29.  Tell your friends!  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.

 

Kayla, our physical therapist, 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:

Tabata thrusters (empty barbell)

then

AMRAP 3 min: double-unders

then,

PVC Review of “The Bear Complex” followed by a few reps with light weight working up to your “working weight”

 

 

Strength/Training:

**Benchmark Friday**

“The Bear Complex”

(Work in pairs so each partner can provide peer coaching and assist with rep counting.  Help one another out!)

5 sets of 7 reps of:

1 Power Clean

1 Front Squat

1 Push-Press/jerk

1 Back Squat

1 Push-press/jerk

(last completed 12/29/14)

 

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets. 

Do not allow the bar to rest on the ground between reps…it’s tap and go!!

 

Post max weight achieved to comments!!

 

WOD – June 18, 2015

Next on-ramp starts Monday, 6/29.  Tell your friends!  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.

 

Kayla, our physical therapist, 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

then,

Part 1:

  • 3 sets of 8 reps floor press working up to weight for part 2 of prep:

Part 2:

  • Teams of 2

with a running clock set to 10 minutes:

partner 1: 30 sec strict T2B (scaled to strict K2E or dragon flags) / partner 2 rest

then,

partner 2: 30 sec floor press (moderately heavy weight) / partner 1 rest

then, alternate.

Continue working 30 sec on/off in an alternating fashion until time is up

 

 

Training:

“CFG Open 12.1″

AMRAP 7 minutes:

burpees

 

 

Post total reps to comments!