December 2015

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WOD – January 1, 2016

HAPPY NEW YEAR!!!  HERE’S TO A GREAT 2016!

 

Holiday Schedule:

  • December 31st – 5:30am, 9am, 10am ONLY

  • January 1st – 10am ONLY

  • All other days will follow the normal schedule!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  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!

 

 

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

Warm-up/Prep:

Review snatch and movements in WOD as needed

then,

2 sets with an empty barbell of:

  • 5 muscle snatch

  • 5 OHS

  • 5 high hang power snatch

  • 5 hang power snatch

  • 5 power snatch

 

 

Strength:

Power Snatch – perform 3 “tap and go” reps EMOM x 7 min

  • start at light/mod weight (30-40% 1RM)

  • increase each set as tolerated for a moderatly heavy triplet of “tap and go” power snatch

  • Goal = perfect reps.  No press outs!!!

 

Training:

“BELLtown”

RX weight is 1.5/1

5 minutes of single-arm KB snatch and 2 laps around the rig (farmers carry)

rest 2 minutes

4 minutes of single-arm KB C&J and 3 laps around the rig (farmers carry)

rest 2 minutes

3 minutes of American KBS and 4 laps around the rig (farmers carry)

rest 1 minute

2 minutes KB goblet squats and 5 laps around the rig (farmers carry)

rest 1 minute

run 400m (200 m forward / 200 m backward) without kettlebell

 

Score = total time

(last completed 12/6/13)

 

Post time to comments!

WOD – December 31, 2015

LAST DAY IN 2015!!!  GO HARD!!

Holiday Schedule:

  • December 31st – 5:30am, 9am, 10am ONLY

  • January 1st – 10am ONLY

  • All other days will follow the normal schedule!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  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!

 

 

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 strict press, push press and push jerk

then,

3 sets of the complex: strict press + push press + push jerk increasing to moderately heavy (60-70% strict press 1RM) for “strength” segment

 

Strength:

5 x complex: strict press + push press + push jerk

  • all 5 sets should be performed at the same weight (60-70% strict press 1RM)

  • rest 1-2 min between sets

 

Training:

Don’t look back”

10 rounds for time of:

  • 6 sit-ups

  • 12 wall balls (20/14)

  • 24 double unders

 

Post complex weight and time to comments!

 

 

Scaling options:

General

  • Cut rounds in half (5 vs 10 rounds for time)

wall balls

  • scale medball weight

double unders

  • sub singles (2:1) or max double under attempts in 30 sec

 

 

 

Accessory work:

bulletproof shoulder complex

WOD – December 30, 2015

LAST WEEK OF 2015!!!  HIT IT HARD AND GO OUT WITH A BANG!

Holiday Schedule:

  • December 31st – 5:30am, 9am, 10am ONLY

  • January 1st – 10am ONLY

  • All other days will follow the normal schedule!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  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!

 

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:

Part 1:

Review pull-ups/pull-up progression or MU/MU progression

then,

Choose one from below based on ability

  • 3-5 x 5 strict pull-ups

  • 3-5 x 5 eccentric pull-ups

  • 3-5 x 3 strict muscle ups (bar or ring)

 

 

Part 2:

review deadlift

then,

3-4 sets of 5 deadlifts building to WOD weight (scale to weight that allows 5 moderately heavy unbroken reps…50-60% 1RM)

 

Training:

“Motorhead

5 rounds for time of:

  • 5 deadlifts (225/155)

  • 10 pull-ups

  • 15 bar over burpees

 

Post time to comments!

 

 

Scaling options:

Deadlifts

  • scale per above

pull-ups

  • sub jumping pull-ups
  • sub ring rows

 

 

Accessory work:

Strict press from split position

  • 3 x 5 at 50% jerk 1RM

WOD – December 29, 2015

LAST WEEK OF 2015!!!  HIT IT HARD AND GO OUT WITH A BANG!

 

We have a bunch of folks competing at the Average Joe’s: Box vs Box competition on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  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!

 

 

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 squats and hang power cleans

then,

2 sets with an empty barbell of:

  • 5 muscle cleans

  • 5 front squats

  • 5 high hang power cleans

  • 5 power cleans

  • 5 back squats

 

 

 

Strength:

Back squat – 6 x 3 following the schema below.  Rest 3-4 min between sets

  • Set 1-3: 3 back squats building to a NEW 3RM

    • Start at 40-50% effort (warm-up set) and increase each set

  • Set 4: 3 back squats at new 3RM

  • Set 5: 3 back squats at 90% 3RM

  • Set 6: 3 back squats at 80% 3RM

 

 

Training:

Tabata Awful”

20 sec work/10 sec rest x 8 rounds each movement:

  • back squats (95/65)

  • hang power cleans (95/65)

  • reverse lunges

  • arm haulers

 

Post back squat 3RM and total tabata reps to comments!

 

 

Scaling options:

General

  • cut the tabata in half (4 of each movement)

  • scale weight to ~30-40% HPC 1RM

 

 

 

Accessory work:

row 30 calories as fast as possible

  • rest 3 min and repeat if time allows

WOD – December 28, 2015

LAST WEEK OF 2015!!!  HIT IT HARD AND GO OUT WITH A BANG!

 

We have a bunch of folks competing at the Average Joe’s: Box vs Box competition on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  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!

 

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 movements in workout

 

Skill/Strength:

Perform the following EMOM x 14 min

  • even minutes = 5 explosive/clapping push-ups (sub standard push-ups as necessary)

  • odd minutes = 20 second hollow body hold

 

 

Training:

Dingo”

For time:

16-14-12-10-8-6-4-2 of:

  • Box jump overs (24/20)

  • T2B

 

Post time to comments!

 

 

Scaling options:

Box jump overs

  • scale height

T2B

  • sub dragon flags
  • sub K2E or knees to ninety degrees

 

 

 

Accessory work:

3 x 10 glute bridge/barbell glute bridge

  • if using a barbell, choose a moderately heavy/heavy weight that allows 10 perfect reps
  • be sure to extend hips all the way!
  • if not using weights, try the 1-legged variation to make it more difficult

 

WOD – December 24, 2015

MERRY CHRISTMAS EVE!

Holiday Hours:

  • December 24 – 5:30am, 7am, 9am and noon ONLY

  • December 25 – Open gym from 1-3pm

  • December 31 – 7am, 9am and noon ONLY

  • January 1 – 10am ONLY

  • All other days will follow the normal schedule

  • We will be doing our annual “12 Pains of Christmas” WOD on Wednesday, 12/23!

 

 

We have a bunch of folks competing at the Average Joe’s: Box vs Box competition on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  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!

 

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 and prep back squat

 

 

Strength:

Back squat – 6 x 5 following the schema below.  Rest 3-4 min between sets

  • Set 1-3: 5 back squats building to your previous 3RM

    • Start at 40-50% effort (warm-up set) and increase each set

  • Set 4: 5 back squats at previous 3RM

  • Set 5: 5 back squats at 90% 3RM

  • Set 6: 5 back squats at 80% 3RM

  • **If you are unable to perform 5 reps at your previous 3RM, lower the weight by the least amount to allow 5 reps, then follow percentages above

 

 

Training:

Pen Cap”

For time:

10 weighted box step-ups (45/25) / 1 burpee

9 weighted box step-ups / 2 burpees

8 weighted box step-ups / 3 burpees

7 weighted box step-ups / 4 burpees

etc, until

1 weighted box step-up / 10 burpees

 

Post back squat weight and time to comments!

 

 

 

Scaling options:

weighted box step-ups

  • scale weight to something you can do unbroken and safely

 

 

Accessory work:

5 x legless rope climbs

  • scale to standard rope climbs if needed

WOD – December 23, 2015

Holiday Hours:

  • December 24 – 5:30am, 7am, 9am and noon ONLY

  • December 25 – Open gym from 1-3pm

  • December 31 – 7am, 9am and noon ONLY

  • January 1 – 10am ONLY

  • All other days will follow the normal schedule

 

 

We have a bunch of folks competing at the Average Joe’s: Box vs Box competition on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  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!

 

 

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:

Perform 2-3 reps of each movement

 

 

Training:

“The 12 Pains of Christmas”

The workout is completed just like the song “The 12 Days of Christmas”

1 push press…then 2 thrusters, 1 push press…then 3 lunges, 2 thrusters, 1 push press…then 4,3,2,1 and so on through the 12th movement.  Extra points if you wear a Santa hat!

1 push press

2 thrusters

3 lunges

4 K2E

5 burpees

6 pull-ups

7 KBS (1.5/1)

8 WB (20/14)

 9 push-ups

10 box jumps (24/20)

11 front squats

12 hang power cleans

**All barbell movements done at the same weight using one of the 3 levels below, so choose carefully!!

 

level 3: 115/75

level 2: 95/65

level 1: 75/45

 

Post time and weight level used to comments!!

(last completed 12/24/14)

WOD – December 22, 2015

Updated Holiday Hours:

  • December 24 – 5:30am, 7am, 9am and noon ONLY

  • December 25 – Open gym from 1-3pm

  • December 31 – 7am, 9am and noon ONLY

  • January 1 – 10am ONLY

  • All other days will follow the normal schedule

  • We will be doing our annual “12 Pains of Christmas” WOD on Wednesday, 12/23!

 

 

We have a bunch of folks competing at the Average Joe’s: Box vs Box competition on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  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!

 

 

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:

Part 1:

Bulletproof shoulder complex

 

Part 2:

review clean and jerk

then,

2 sets with an empty barbell of:

5 muscle cleans

5 front squats

5 hang cleans

5 cleans

5 push press

5 push jerks

5 split jerks

then,

2-3 sets of the complex: 1 hang power clean + 1 clean + 1 jerk working up to “strength” weight

 

 

Strength:

C&J complex: 1 hang power clean + 1 clean + 1 jerk every 90 seconds x 8 sets

  • all 8 sets at the same weight

  • Goal weight is ~70% jerk 1RM

  • If new to the clean and/or jerk, increase to moderate weight that allows good form.  Clean and power clean should be taken from the hang position.

 

 

Training:

Get there”

6 x 250m row

  • rest 1 min between sets

  • record each row time

 

 

Post C&J weight and row times to comments!

 

 

Scaling options:

Row

  • sub 200m run

 

 

Accessory work:

Single legged work:

  • 15 single leg wall balls (each leg) or partner tosses
  • 3 x 7 skater squats each leg

WOD – December 21, 2015

Holiday Hours:

  • December 24 – 7am, 9am and noon ONLY

  • December 25 – closed

  • December 31 – 7am, 9am and noon ONLY

  • January 1 – 10am ONLY

  • All other days will follow the normal schedule

  • We will be doing our annual “12 Pains of Christmas” WOD on Wednesday, 12/23!

 

We have a bunch of folks competing at the Average Joe’s: Box vs Box competition on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  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!

 

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

then,

tabata double unders

 

 

Strength:

2-3 sets of 3-4 deadlifts (warm-up weight/light)

then,

Deadlifts – 7, 7, 7, 7, 7

  • Begin at a light/moderate weight and increase to a heavy set of 7

  • Focus on proper movement!

  • rest 2-3 min between sets

 

 

Training:

**Benchmark Monday**

…just changing it up a little

Annie”

For time:

50-40-30-20-10

double unders

sit-ups

(last completed 11/6/15)

 

 

Post time to comments!

 

 

Scaling options:

Double unders

  • sub 3 singles for every double under
  • scale total WOD by 25-50%

 

 

Accessory work:

Bench press – 8, 8, 8

  • increase to heavy

WOD – December 18, 2015

We have a bunch of folks competing at the Average Joe’s: Box vs Box competition on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

  • Others still working out the details and exact team members…

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  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!

 

 

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 kipping progression

then,

Choose one from below based on ability

  • 3 or 5 x 5 strict pull-ups

  • 3 or 5 x 5 eccentric pull-ups

  • 3 or 5 x 3 strict muscle ups (bar or ring)

 

Training:

**Benchmark Friday**

Nicole”

AMRAP 20 min of:

run 400m

max rep pull-ups

(last completed 7/15/15)

 

 

Post time to comments!

 

 

Scaling options:

General

  • Scale to AMRAP 10 min
  • scale run to 200m
  • sub 500m row “Nautical Nicole”
  • sub jumping pull-ups

 

 

Accessory work:

10min of mobility/stretching