February 2016

You are browsing the site archives by month.

WOD – March 1, 2016

AMAZING FIRST FNL OF THE 2016 SEASON!!  Let’s keep the momentum!

 

SCHEDULE CHANGE FOR THE NEXT 5 WEEKS:

  • We will be altering the Thursday evening schedule for the next 5 weeks in order to accommodate the live broadcast of the CF Open workouts at the gym at 8pm.  The schedule for Thursday evenings ONLY will be: 4:30pm, 5:30pm, 6:30pm, 7:15pm

 

Clear your calendar…S2CF bowling night on 3/19!

 

The CF Games Open has begun! 

  • We will be doing live streams of the event announcements at the gym Thursday evenings at 8pm

  • Our “Friday Night Lights” S2CF intramural competition (check out the “events” tab on the website for the official rules) begins Friday, 2/26!  We will throwdown as a group and celebrate afterwards.  This year’s FNL will be an event to remember!  

  • Whether participating or not, please come on down Friday evenings to cheer one another on! 

  • Intramural teams are as follows!!

Team Steve Kabatznick                 

  1. Steve Frances
  2. Jackie
  3. Becky
  4. Tami
  5. Kerri
  6. Mariah
  7. Sue
  8. Scott
  9. Mike Pet
  10. Mike Morgan
  11. Tom B
  12. Jack
  13. Matt
Team Mike Cioe

  1. Jay
  2. Chloe
  3. Mary
  4. Kaitlyn
  5. Emily
  6. Heather
  7. Jim
  8. Bob
  9. Tom K
  10. Tom S
  11. Roland
  12. Maureen
  13. Kim K

 

Team Chris Hanson

  1. Bryan
  2. Jen
  3. Amy
  4. Ashley
  5. Kathy F
  6. Elise
  7. Jillian
  8. John F
  9. Kevin
  10. John C
  11. Larry
  12. Grit
  13. Jeff
Team Mark Tu

  1. Deirdre
  2. Melissa
  3. JJ
  4. McKayla
  5. Maria
  6. Leanne
  7. Nate
  8. Kathy D
  9. Eric C
  10. Tony
  11. Chris B
  12. Tom P
  13. Ed
  14. David Fi

 

 

Our next new member on-ramp begins Monday, February 29, 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 thrusters

then,

kipping progression and/or shoulder mobility (based on needs of athlete)

 

 

 

Training:

“Fran”

For time:

21, 15, 9

Thrusters (95/65)

Pull-ups

(compare to 7/31/15)

 

Rest 10 min,

Tabata:

plank hold

double unders

 

Post “Fran” time to comments!!

 

Scaling options:

General

  • scale to keep workout <10 min (ideally <8 min)…no exceptions!

Thrusters

  • scale weight to something that allows 12-15 unbroken thrusters

Pull-ups

  • sub jumping pull-ups
  • sub ring rows

Double unders

  • sub DU attempts
  • sub SU

WOD – February 29, 2016

AMAZING FIRST FNL OF THE 2016 SEASON!!  Let’s keep the momentum!

  • For those doing the CF Open, Please don’t forget to log your score online by 8pm Monday evening!

 

SCHEDULE CHANGE FOR THE NEXT 5 WEEKS:

  • We will be altering the Thursday evening schedule for the next 5 weeks in order to accommodate the live broadcast of the CF Open workouts at the gym at 8pm.  The schedule for Thursday evenings ONLY will be: 4:30pm, 5:30pm, 6:30pm, 7:15pm

 

Clear your calendar…S2CF bowling night on 3/19!

 

The CF Games Open has begun! 

  • We will be doing live streams of the event announcements at the gym Thursday evenings at 8pm

  • Our “Friday Night Lights” S2CF intramural competition (check out the “events” tab on the website for the official rules) begins Friday, 2/26!  We will throwdown as a group and celebrate afterwards.  This year’s FNL will be an event to remember!  

  • Whether participating or not, please come on down Friday evenings to cheer one another on! 

  • Intramural teams are as follows!!

Team Steve Kabatznick                 

  1. Steve Frances
  2. Jackie
  3. Becky
  4. Tami
  5. Kerri
  6. Mariah
  7. Sue
  8. Scott
  9. Mike Pet
  10. Mike Morgan
  11. Tom B
  12. Jack
  13. Matt
Team Mike Cioe

  1. Jay
  2. Chloe
  3. Mary
  4. Kaitlyn
  5. Emily
  6. Heather
  7. Jim
  8. Bob
  9. Tom K
  10. Tom S
  11. Roland
  12. Maureen
  13. Kim K

 

Team Chris Hanson

  1. Bryan
  2. Jen
  3. Amy
  4. Ashley
  5. Kathy F
  6. Elise
  7. Jillian
  8. John F
  9. Kevin
  10. John C
  11. Larry
  12. Grit
  13. Jeff
Team Mark Tu

  1. Deirdre
  2. Melissa
  3. JJ
  4. McKayla
  5. Maria
  6. Leanne
  7. Nate
  8. Kathy D
  9. Eric C
  10. Tony
  11. Chris B
  12. Tom P
  13. Ed
  14. David Fi

 

 

Our next new member on-ramp begins Monday, February 29, 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 power cleans/cleans and jerks

then,

3 sets with an empty barbell of:

3 muscle cleans

3 front squats

3 jerks

3 power cleans

3 full/squat cleans

 

 

Strength:

1 clean + 2 jerks EMOM x 7 sets

  • Begin at 40% 1RM and increase to NO MORE THAN 70% 1RM

  • May use power cleans or full cleans.  Choose your percentages based off of the correct movement

 

 

Training:

“Boom!”

For time:

Run 1 mile

60 T2B

40  power cleans (135/95)

20 KB push press (1.5/1) (10 per arm)

**You may break up the workout (order, rep scheme, etc) ANY way you like!

 

Post C&J weight and “Boom!” time to comments!

 

 

Scaling options:

Run

  • sub 2000m row

T2B

  • sub Knees to elbow or knees to 90 degrees

  • sub dragon flags

  • sub 2:1 sit-ups

Power cleans

  • scale weight to 40-50% 1RM

KB push press

  • scale weight

WOD – February 26, 2016

Please note there is a change to the “1 point bonus” rule for this week only for the Intramural.  Please discuss with your team captain or other teammates.

SCHEDULE CHANGE FOR THE NEXT 5 WEEKS:

  • We will be altering the Thursday evening schedule for the next 5 weeks in order to accommodate the live broadcast of the CF Open workouts at the gym at 8pm.  The schedule for Thursday evenings ONLY will be: 4:30pm, 5:30pm, 6:30pm, 7:15pm

 

Clear your calendar…S2CF bowling night on 3/19!

 

The CF Games Open has begun! 

  • We will be doing live streams of the event announcements at the gym Thursday evenings at 8pm

  • Our “Friday Night Lights” S2CF intramural competition (check out the “events” tab on the website for the official rules) begins Friday, 2/26!  We will throwdown as a group and celebrate afterwards.  This year’s FNL will be an event to remember!  

  • Whether participating or not, please come on down Friday evenings to cheer one another on! 

  • Intramural teams are as follows!!

Team Steve Kabatznick                 

  1. Steve Frances
  2. Jackie
  3. Becky
  4. Tami
  5. Kerri
  6. Mariah
  7. Sue
  8. Scott
  9. Mike Pet
  10. Mike Morgan
  11. Tom B
  12. Jack
  13. Matt
Team Mike Cioe

  1. Jay
  2. Chloe
  3. Mary
  4. Kaitlyn
  5. Emily
  6. Heather
  7. Jim
  8. Bob
  9. Tom K
  10. Tom S
  11. Roland
  12. Maureen
  13. Kim K

 

Team Chris Hanson

  1. Bryan
  2. Jen
  3. Amy
  4. Ashley
  5. Kathy F
  6. Elise
  7. Jillian
  8. John F
  9. Kevin
  10. John C
  11. Larry
  12. Grit
  13. Jeff
Team Mark Tu

  1. Deirdre
  2. Melissa
  3. JJ
  4. McKayla
  5. Maria
  6. Leanne
  7. Nate
  8. Kathy D
  9. Eric C
  10. Tony
  11. Chris B
  12. Tom P
  13. Ed
  14. David Fi

 

 

Our next new member on-ramp begins Monday, February 29, 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

then,

2-3 sets of 3 reps of each movement

 

Training:

“CrossFit Open Workout 16.1″

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge (95/65)
8 burpees
25-ft. overhead walking lunge (95/65)
8 chest-to-bar pull-ups

 

S2 CF Intramural scaled

25-ft. overhead walking lunge (45/35)
8 burpees
25-ft. overhead walking lunge (45/35)
8 kipping pull-ups

 

Scaled / S2 Intramural novice
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge (45/35)
8 burpees
25-ft. front rack walking lunge (45/35)
8 jumping chin-over-bar pull-ups

 

 

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge (65/45)
8 burpees
25-ft. overhead walking lunge (65/45)
8 chin-over-bar pull-ups

 

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

 

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge (65/45)
8 burpees
25-ft. overhead walking lunge (65/45)
8 chin-over-bar pull-ups

 

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge (45/35)
8 burpees
25-ft. front rack walking lunge (45/35)
8 jumping chin-over-bar pull-ups

 

 

Post rounds completed to comments!

**If you’re doing the Open, do NOT forget to enter your score online by 8pm Monday evening.

***For those doing the S2CF Intramural, please provide your score to your team captain!

 

 

 

WOD – February 25, 2016

SCHEDULE CHANGE FOR THE NEXT 5 WEEKS:

  • We will be altering the Thursday evening schedule for the next 5 weeks in order to accommodate the live broadcast of the CF Open workouts at the gym at 8pm.  The schedule for Thursday evenings ONLY will be: 4:30pm, 5:30pm, 6:30pm, 7:15pm

 

 

Clear your calendar…S2CF bowling night on 3/19!

 

The CF Games Open begins Thursday, 2/25! 

  • We will be doing live streams of the event announcements at the gym Thursday evenings at 8pm

  • Our “Friday Night Lights” S2CF intramural competition (check out the “events” tab on the website for the official rules) begins Friday, 2/26!  We will throwdown as a group and celebrate afterwards.  This year’s FNL will be an event to remember!  

  • Whether participating or not, please come on down Friday evenings to cheer one another on! 

  • Intramural teams are as follows!!

Team Steve Kabatznick                 

  1. Steve Frances
  2. Jackie
  3. Becky
  4. Tami
  5. Kerri
  6. Mariah
  7. Sue
  8. Scott
  9. Mike Pet
  10. Mike Morgan
  11. Tom B
  12. Jack
  13. Matt
Team Mike Cioe

  1. Jay
  2. Chloe
  3. Mary
  4. Kaitlyn
  5. Emily
  6. Heather
  7. Jim
  8. Bob
  9. Tom K
  10. Tom S
  11. Roland
  12. Maureen
  13. Kim K

 

Team Chris Hanson

  1. Bryan
  2. Jen
  3. Amy
  4. Ashley
  5. Kathy F
  6. Elise
  7. Jillian
  8. John F
  9. Kevin
  10. John C
  11. Larry
  12. Grit
  13. Jeff
Team Mark Tu

  1. Deirdre
  2. Melissa
  3. JJ
  4. McKayla
  5. Maria
  6. Leanne
  7. Nate
  8. Kathy D
  9. Eric C
  10. Tony
  11. Chris B
  12. Tom P
  13. Ed

 

 

Our next new member on-ramp begins Monday, February 29, 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 handstands/handstand progression

then,

5 x 30 sec handstand hold (or max handstand hold if unable to hold for 30 sec)

 

Training:

“To the Mark v2.0”

3 rounds for time of:

run 400m

21 Russian KB swings (1.5/1)

12 box jump overs (24/20)

+

50 double unders immediately following

 

Post time to comments!

 

 

Scaling Options:

run

  • sub 500m row if unable to run
  • scale distance to 200m based on current athletic ability

KB swing

  • scale weight
  • scale reps

box jump overs

  • scale to box step-ups
  • scale box height

WOD – February 24, 2015

SCHEDULE CHANGE FOR THE NEXT 5 WEEKS:

  • We will be altering the Thursday evening schedule for the next 5 weeks in order to accommodate the live broadcast of the CF Open workouts at the gym at 8pm.  The schedule for Thursday evenings ONLY will be: 4:30pm, 5:30pm, 6:30pm, 7:15pm

 

 

Clear your calendar…S2CF bowling night on 3/19!

 

The CF Games Open begins 2/25.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” intramural competition (check out the “events” tab on the website for the official rules) each Friday…where we throwdown as a group and celebrate afterwards.  This year’s FNL will be an event to remember!  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!  Intramural teams are as follows!!

Team Steve Kabatznick                 

  1. Steve Frances
  2. Jackie
  3. Becky
  4. Tami
  5. Kerri
  6. Mariah
  7. Sue
  8. Scott
  9. Mike Pet
  10. Mike Morgan
  11. Tom B
  12. Jack
  13. Matt
Team Mike Cioe

  1. Jay
  2. Chloe
  3. Mary
  4. Kaitlyn
  5. Emily
  6. Heather
  7. Jim
  8. Bob
  9. Tom K
  10. Tom S
  11. Roland
  12. Maureen
  13. Kim K

 

Team Chris Hanson

  1. Bryan
  2. Jen
  3. Amy
  4. Ashley
  5. Kathy F
  6. Elise
  7. Jillian
  8. John F
  9. Kevin
  10. John C
  11. Larry
  12. Grit
  13. Jeff
Team Mark Tu

  1. Deirdre
  2. Melissa
  3. JJ
  4. McKayla
  5. Maria
  6. Leanne
  7. Nate
  8. Kathy D
  9. Eric C
  10. Tony
  11. Chris B
  12. Tom P
  13. Ed

 

 

Our next new member on-ramp begins Monday, February 29, 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 front squats/front rack

then,

single leg work:

  • Accumulate 60 sec standing on each leg

  • 10 single leg Romanian deadlifts each leg

  • 10 pistols (assisted or strict) each leg

 

 

Strength:

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

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

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

  • Set 4: 5 front squats at previous 3RM

  • Set 5: 5 front squats at 90% 3RM

  • Set 6: 5 front 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:

“Zoology”

7 rounds for time of:

5 elephant walks (with 2 sec pause in plank position)

15 air squats

 

Post time to comments!

 

 

Accessory work:

Bulletproof shoulder complex

WOD – February 23, 2016

THANK YOU to everyone that participated and supported folks at the Box vs Box competition at Guilford CrossFit this weekend!  We had an amazing showing from our community!!!

 

 

New T-shirts are in!!  $25 each.  Folks participating in the S2CF Intramural receive a free shirt with their $30 registration. 

 

 

Clear your calendar…S2CF bowling night on 3/19!

 

The CF Games Open begins 2/25.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” intramural competition (check out the “events” tab on the website for the official rules) each Friday…where we throwdown as a group and celebrate afterwards.  This year’s FNL will be an event to remember!  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!  Intramural teams are as follows!!

Team Steve Kabatznick                 

  1. Steve Frances
  2. Jackie
  3. Becky
  4. Tami
  5. Kerri
  6. Mariah
  7. Sue
  8. Scott
  9. Mike Pet
  10. Mike Morgan
  11. Tom B
  12. Jack
  13. Matt
Team Mike Cioe

  1. Jay
  2. Chloe
  3. Mary
  4. Kaitlyn
  5. Emily
  6. Heather
  7. Jim
  8. Bob
  9. Tom K
  10. Tom S
  11. Roland
  12. Maureen
  13. Kim K

 

Team Chris Hanson

  1. Bryan
  2. Jen
  3. Amy
  4. Ashley
  5. Kathy F
  6. Elise
  7. Jillian
  8. John F
  9. Kevin
  10. John C
  11. Larry
  12. Grit
  13. Jeff
Team Mark Tu

  1. Deirdre
  2. Melissa
  3. JJ
  4. McKayla
  5. Maria
  6. Leanne
  7. Nate
  8. Kathy D
  9. Eric C
  10. Tony
  11. Chris B
  12. Tom P
  13. Ed

 

 

Our next new member on-ramp begins Monday, February 29, 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 power cleans and push press

then,

3 sets with an empty barbell of:

  • 3 muscle cleans

  • 3 front squats

  • 3 push press

  • 3 high hang power cleans

  • 3 hang power cleans

  • 3 power cleans

 

 

Strength:

Power cleans – 3 reps every 2 minutes x 7 sets

These are TOUCH AND GO reps – if you cannot perform them unbroken with proper mechanics, reduce the weight

Set 1: 40% 1RM

Set 2: 50% 1RM

Set 3: 60% 1RM

Set 4: 70% 1RM

Set 5: 80% 1RM

Set 6: 85% 1RM

Set 7: 85%+ 1RM

 

 

Training:

“The Magician”

Using a single barbell

AMRAP 10 min of:

10 push-ups

5 power cleans (155/105)

1 push press (155/105)

 

Post rounds completed to comments!

 

 

Scaling Options:

Push-ups

  • sub band assisted push-ups
  • sub push-up from knee/down in plank

Power cleans

  • scale to ~50-60% 1RM or to a weight that allows power cleans AND push press

Push press

  • scale per above

 

Accessory work:

Bulletproof shoulder complex

WOD – February 22, 2016

THANK YOU to everyone that participated and supported folks at the Box vs Box competition at Guilford CrossFit this weekend!  We had an amazing showing from our community!!!

 

New T-shirts are in!!  $25 each.  Folks participating in the S2CF Intramural receive a free shirt with their $30 registration. 

 

 

Clear your calendar…S2CF bowling night on 3/19!

 

The CF Games Open begins 2/25.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” intramural competition (check out the “events” tab on the website for the official rules) each Friday…where we throwdown as a group and celebrate afterwards.  This year’s FNL will be an event to remember!  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!  Intramural teams are as follows!!

Team Steve Kabatznick                 

  1. Steve Frances
  2. Jackie
  3. Becky
  4. Tami
  5. Kerri
  6. Mariah
  7. Sue
  8. Scott
  9. Mike Pet
  10. Mike Morgan
  11. Tom B
  12. Jack
Team Mike Cioe

  1. Jay
  2. Chloe
  3. Mary
  4. Kaitlyn
  5. Emily
  6. Heather
  7. Jim
  8. Bob
  9. Tom K
  10. Tom S
  11. Roland
  12. Maureen

 

Team Chris Hanson

  1. Bryan
  2. Jen
  3. Amy
  4. Ashley
  5. Kathy F
  6. Elise
  7. Jillian
  8. John F
  9. Kevin
  10. John C
  11. Larry
  12. Grit
Team Mark Tu

  1. Deirdre
  2. Melissa
  3. JJ
  4. McKayla
  5. Maria
  6. Leanne
  7. Nate
  8. Kathy D
  9. Eric C
  10. Tony
  11. Chris B
  12. Tom P
  13. Ed

 

 

Our next new member on-ramp begins Monday, February 29, 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

 

Part 2:

2 sets of:

2 HSPU

5 deadlifts

  • start with a deadlift weight that is 50% WOD weight 1st set.  Increase to 75% 2nd set

5 box jumps

5 pull-ups

5 wallballs

10-15 double unders

**Use this time to determine scaling options/needs

 

 

Training:

“Nutts”

For time:

10 Handstand push-ups

15 Deadlifts (250/175)

25 Box jumps (30/24)

50 Pull-ups

100 Wall balls (20/14)

200 Double-unders

400m run with plate (45/25)

 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Post time to comments!

 

 

Scaling Options:

HSPU

  • sub box assisted HSPU
  • sub HSPU from downward dog position

Deadlifts

  • scale to weight that allows ~10 unbroken reps (60-70% 1RM)

Box jumps

  • scale height

Pull-ups

  • sub jumping pull-ups
  • sub ring rows
  • scale volume

Wall balls

  • scale medball weight
  • scale volume

Double unders

  • sub single unders (1:1)

Run

  • scale 750m row (since no weight carry)
  • scale plate weight

 

 

Accessory work:

3 x 15 Russian twists (1.5/1)

WOD – February 19, 2016

New T-shirts are in!!  $25 each.  Folks participating in the S2CF Intramural receive a free shirt with their $30 registration

 

Saturday, 2/20 class is CANCELLED!  We will be competing at the Average Joe’s competition in Guilford.  Come on down and cheer on the crew!!

  • If you’re competing, please consider wearing the new T-shirts!  Ladies, if you’re into tanks, then you get a pass :)

 

 

Clear your calendar…S2CF bowling night on 3/19!

 

Final day to sign-up for the “Friday Night Lights” intramural competiton is Sunday, 2/21!  The CF Games Open begins 2/25.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” intramural competition (check out the “events” tab on the website for the official rules) each Friday…where we throwdown as a group and celebrate afterwards.  This year’s FNL will be an event to remember!  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

 

Our next new member on-ramp begins Monday, February 29, 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:

Hip and shoulder mobility – coach’s choice

 

Part 2:

Review deadlifts

then,

deadlifts

  • 2 x 5 working up to 50-60% bodyweight

  • 3 x 5 at 50-60% bodyweight

 

 

Training:

“Average Eve”

Teams of 2

AMRAP 20 min of:

Partner 1 – row

Partner 2 – rest

**switch every minute

Score = total distance!

 

post total distance to comments!

 

 

Accessory work:

4 x 8 barbell bent over rows

  • goal weight = 50% DL 1RM

WOD – February 18, 2016

New T-shirts are in!!  $25 each.  Folks participating in the S2CF Intramural receive a free shirt with their $30 registration

 

Saturday, 2/20 class is CANCELLED!  We will be competing at the Average Joe’s competition in Guilford.  Come on down and cheer on the crew!!

  • If you’re competing, please consider wearing the new T-shirts!  Ladies, if you’re into tanks, then you get a pass :)

 

Clear your calendar…S2CF bowling night on 3/19! 

 

Final day to sign-up for the “Friday Night Lights” intramural competiton is Sunday, 2/21!  The CF Games Open begins 2/25.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” intramural competition (check out the “events” tab on the website for the official rules) each Friday…where we throwdown as a group and celebrate afterwards.  This year’s FNL will be an event to remember!  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

 

Our next new member on-ramp begins Monday, February 29, 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 WOD movements

then,

3 rounds of:

3 Russian KBS

3 push-ups

3 supermans

 

 

Training:

“Wall mount”

For time:

21-18-15-12-9-6-3

Russuan KBS (1.5/1)

push-ups

supermans

 

post time to comments!

 

Scaling options:

Russian KBS

  • scale weight

Push-ups

  • scale to push-up off knees/down in plank
  • sub band assisted
  • scale volume

 

Accessory work:

5 x legless rope climbs

  • scale standard rope climbs

WOD – February 17, 2016

Saturday, 2/20 class is CANCELLED!  We will be competing at the Average Joe’s competition in Guilford.  Come on down and cheer on the crew!!

 

Clear your calendar…S2CF bowling night on 3/19! 

 

Final day to sign-up for the “Friday Night Lights” intramural competiton is Sunday, 2/21!  The CF Games Open begins 2/25.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” intramural competition (check out the “events” tab on the website for the official rules) each Friday…where we throwdown as a group and celebrate afterwards.  This year’s FNL will be an event to remember!  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

 

Our next new member on-ramp begins Monday, February 29, 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 front squats and turkish get-ups

then,

single leg work:

  • Accumulate 60 sec standing on each leg

  • 10 single leg wall balls (each leg)

  • 10 single leg medball tosses with a partner (10 left side and 10 right side)

  • 10 pistols (assisted or strict)

 

 

 

Strength:

Front squat – 6 x 7 following the schema below.  Rest 3-4 min between sets

  • Set 1-3: 7 front squats building to your previous 5RM

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

  • Set 4: 7 front squats at previous 5RM

  • Set 5: 7 front squats at 90% 5RM

  • Set 6: 7 front squats at 80% 5RM

  • **If you are unable to perform 7 reps at your previous 5RM, lower the weight by the least amount to allow 7 reps, then follow percentages above

 

 

 

Training:

“Get up”

AMRAP 6 min of:

Turkish get-ups (alternating arms)

  • L3 = 2/1.5

  • L2 = 1.5/1

  • L1 = 1/0.5

Score = total reps

 

post front squat weight and “Get-up” score to comments!

 

Accessory work:

Run 1 mile / row 2000k