March 2016

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WOD – April 1, 2016

Gym BBQ this Saturday, 4/2 at 3pm.  We will supply burgers, dog, buns and condiments.  Please sign-up at the desk if you are able to bring something to share.  Be sure to bring your favorite beverage!

 

 

Our next new member on-ramp starts Monday, April 25, 2016.  Tell your friends if still interested!  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:

Part 1:

Speed ladder/agility drills (Coach’s choice)

 

Part 2:

Review movements in “DT”

then,

3 sets (increasing weight each set to weight used in WOD):

  • 4 DL

  • 3 hang power cleans

  • 2 jerks

 

 

 

Training:

HERO FRIDAY!

“DT”

5 rounds for time of:

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 push jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

 

Post time to comments!

 

 

Scaling Options:

General scaling

  • Scale weight based on heaviest jerk weight that allows the first set to be completed unbroken

 

 

Accessory Work:

tabata double unders

tabata push-ups

 

WOD – March 31, 2016

Congrats to everyone that participated in the 2016 Open and Intramural!!  We had a blast, but we’re glad it’s done!  The winners are in!!

  • 1st place – Castaways

  • 2nd place – Purple Swolebras

  • 3rd place – Doubles and Donuts

  • 4th place – Tu Legit

 

 

Gym BBQ this Saturday, 4/2 at 3pm.  We will supply burgers, dog, buns and condiments.  Please feel free to bring something to share and something to drink.  

 

 

Our next new member on-ramp starts Monday, April 25, 2016.  Tell your friends if still interested!  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:

Part 1:

20m High knees

20m butt kicks

20m walking lunge

20m Inch worms

20m broad jumps

 

Part 2:

Review HSPU progressions

then,

5 min to practice HSPU/determine appropriate scales for workout

 

Part 3:

Review Back Squat

then,

2-3 sets of 3 BS building to 50% 1 RM

 

 

Strength:

Back squat – 3, 3, 3, 3, 3, 3

  • start at 50% 1RM and increase 5%+ each set building to a heavy set of 3 (~70-80% 1RM)

  • Rest 2 min between sets

  • If new to BS, build to a moderately heavy weight and focus on technique > load

 

 

Training:

“Spicy meatball”

AMRAP 8 min of:

5 HSPU

10 T2B

20 squats

 

 

Post rounds completed to comments!

 

 

Scaling Options:

HSPU

  • Sub HSPU from box/pike

  • Sub 10 sec handstand (wall assisted) hold

T2B

  • sub knee to elbow / knee to 90 degrees

  • sub dragon flags

  • sub 2:1 sit-ups

 

Accessory Work:

3 x 10 hinge rows

WOD – March 30, 2016

Congrats to everyone that participated in the 2016 Open and Intramural!!  We had a blast, but we’re glad it’s done!  The winners are in!!

  • 1st place – Castaways

  • 2nd place – Purple Swolebras

  • 3rd place – Doubles and Donuts

  • 4th place – Tu Legit

 

 

Gym BBQ this Saturday, 4/2

 

 

Our next new member on-ramp started Monday, March 28, 2016.  Tell your friends if still interested!  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:

Part 1:

Row 500m

 

Part 2:

6 rounds of:

15 sec hollow body hold alternating with 15 second superman hold

 

Part 3:

5 mins of shoulder mobility (coach’s choice)

then,

review pull-up progressions for “strength” segment

 

 

Strength:

EMOM x 10 min perform the following pull-ups/pull-up progression:

  • Advanced – 3-5 strict tempo pull-ups (2/2/2/1)

  • intermediate – 3-5 strict pull-ups

  • novice – 1-3 eccentric pull-ups or 3-5 foot/partner assisted

**PLEASE NOTE YOUR TOTAL REPS/SCALES EACH WEEK.  THE GOAL IS TO INCREASE 2-3 REPS TOTAL EACH WEEK OR PROGRESS UP THE SCALE TOWARDS MORE ADVANCED MOVEMENT

 

 

Training:

“Muscle Under”

4 rounds for time of:

Run 400m

40 DU

4 ring MU (see scaling options below)

 

 

Post time to comments!

 

 

Scaling Options:

Run

  • Scale distance

  • sub 500m row

Double unders

  • sub max double unders in 1 minute

  • sub 80 single unders

Muscle ups

  • sub bar muscle ups

  • sub 6 C2B pull-ups or jumping C2B pull-ups

  • sub 8 ring rows (pull all the way to chest)

 

 

Accessory Work:

Turkish get-ups x 10 per side (max weight allowing perfect technique)

WOD – March 29, 2016

Congrats to everyone that participated in the 2016 Open and Intramural!!  We had a blast, but we’re glad it’s done!  We’ll name the winning Intramural team in the next day or so, so stay tuned!

 

Gym BBQ this Saturday, 4/2

 

 

Our next new member on-ramp started Monday, March 28, 2016.  Tell your friends if still interested!  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!

 

 

S2CF Intramural week 4 scoreboard:

  • 1st – Castaways (532 pts)

  • 2nd – Doubles and Donuts (487 pts)

  • 3rd – Tu Legit (464 pts)

  • 4th – Purple Swolebras (457)

Overall Team standings:

  • 1st – Castaways (1994)

  • 2nd – Doubles and Donuts (1969)

  • 3rd -  Purple Swolebras (1950)

  • 4th – Tu Legit (1869)

This week’s challenges:

  • 16.5 Individual Challenge (due 3/28): 300 wallballs!

  • 16.5 Team Challenge (due 3/25): Take a group picture.  Worth 20 bonus points…MUST include ALL teammates!

 

 

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:

Part 1:

run 400m x 2

 

Part 2:

Review cleans

then,

Clean drills with empty barbell

  • 10 x clean from knees

  • 10 x clean from full extension

 

Part 3:

2 sets with an empty barbell of:

  • 3 muscle cleans

  • 3 front squats with a 2 sec pause at bottom

  • 3 high hang cleans

  • 3 hang cleans

  • 3 cleans

then,

2-3 sets of 1-2 cleans building to starting “strength” weight

 

 

Strength:

Cleans (full/squat) – 5, 5, 3, 3, 2, 2, 1

  • start at 40-50% 1RM

  • Increase 5-10% each set

  • If new to cleans and/or working on technique, increase to NO MORE THAN 70% 1RM and maintain sets of 3

  • Rest 2-3 min between sets

 

 

 

Training:

“No name”

AMRAP 7 min of:

3 full/squat cleans  (135/95)

3 box jump overs (24/20)

6 cleans

6 box jump overs

9/9

12/12

etc, until clock runs out

 

 

Post highest round + partial rounds completed to comments!

 

 

Scaling Options:

Cleans

  • Scale weight to ~50% 1RM or 1st/2nd weight used during “Strength” segment

Box jump overs

  • scale height to something that allows jumping

 

 

Accessory Work:

4 x 5 Barbell bent over rows

  • goal weight = 50% DL 1RM

WOD – March 28, 2016

Congrats to everyone that participated in the 2016 Open and Intramural!!  We had a blast, but we’re glad it’s done!  We’ll name the winning Intramural team in the next day or so, so stay tuned!

 

Gym BBQ this Saturday, 4/2

 

 

Our next new member on-ramp starts Monday, March 28, 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!

 

 

S2CF Intramural week 4 scoreboard:

  • 1st – Castaways (532 pts)

  • 2nd – Doubles and Donuts (487 pts)

  • 3rd – Tu Legit (464 pts)

  • 4th – Purple Swolebras (457)

Overall Team standings:

  • 1st – Castaways (1994)

  • 2nd – Doubles and Donuts (1969)

  • 3rd -  Purple Swolebras (1950)

  • 4th – Tu Legit (1869)

This week’s challenges:

  • 16.5 Individual Challenge (due 3/28): 300 wallballs!

  • 16.5 Team Challenge (due 3/25): Take a group picture.  Worth 20 bonus points…MUST include ALL teammates!

 

 

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 Split Jerk

then,

10 each of the following:

  • Split jerk footwork drill (no dip)

  • split jerk footwork drill (dip)

  • No dip split jerk (drop jerk)

  • Split jerk (bar at eye level)

  • Split jerk

 

 

Strength:

10 min to build to a heavy jerk (~80-100%)

  • Each person should make 5-6 attempts

  • start at 40-50% 1RM and increase each set

  • If technique becomes compromised, lower weight and maintain for 3 sets

 

 

 

Training:

“The Hangover”

For Time:

25 S2OH (65/45)

run 400m

20 S2OH (95/65)

run 400m

15 S2OH (115/85)

run 400m

10 S2OH (135/95)

run 400m

**If you drop the weight before finishing the set of S2OH, must run 200m penalty immediately

 

 

Post time to comments!

 

Scaling Options:

S2OH

  • scale weight to finish at ~50% jerk 1RM.  Determine appropriate increments based on finishing weight.

run

  • sub 500m row (250m row for penalties)

 

 

Accessory Work:

5 x 6 ring dips

6 x 1 skin the cat

WOD – March 25, 2016

Final 2016 FNL tonight!!  Let’s do this!!

  • We will be ordering brisket from the Lucky Goat for the main dish tonight (~$10/person).  Please bring any other side dishes to share.  If you haven’t told done so, please let your team captain know whether you’re “in” for the brisket.

 

 

Our next new member on-ramp starts Monday, March 28, 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!

 

 

S2CF Intramural week 4 scoreboard:

  • 1st – Castaways (532 pts)

  • 2nd – Doubles and Donuts (487 pts)

  • 3rd – Tu Legit (464 pts)

  • 4th – Purple Swolebras (457)

Overall Team standings:

  • 1st – Castaways (1994)

  • 2nd – Doubles and Donuts (1969)

  • 3rd -  Purple Swolebras (1950)

  • 4th – Tu Legit (1869)

This week’s challenges:

  • 16.5 Individual Challenge (due 3/28): 300 wallballs!

  • 16.5 Team Challenge (due 3/25): Take a group picture.  Worth 20 bonus points…MUST include ALL 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

 

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

 

 

 

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:

Part 1:

Using a PVC:

21-15-9 of:

overhead walking lunge steps

push press

 

 

Part 2:

Review thrusters and bar facing burpees

then,

3 sets of:

3 thrusters (65/45)

3 bar facing burpees

 

 

 

Training:

“Workout 16.5″ (redo of 14.5)

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)
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
bar-facing burpees

 

Scaled (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)
21-18-15-12-9-6-3 reps for time of:
Thrusters (65/45)
bar-facing burpees

 

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters (65/45)
bar-facing burpees


Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters (45/35)
bar-facing burpees (over an empty barbell)

 

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters (65/45)
bar-facing burpees

 

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters (45/35)
bar-facing burpees

 

 

Post time to comments!

WOD – March 24, 2016

The last CF Open workout, 16.5, will be announced TONIGHT!!  Our final FNL for 2016 will be tomorrow evening…be there!

  • Reminder – we will broadcast the final WOD announcement at the gym at 8pm.

 

 

Our next new member on-ramp starts Monday, March 28, 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!

 

 

S2CF Intramural week 4 scoreboard:

  • 1st – Castaways (532 pts)

  • 2nd – Doubles and Donuts (487 pts)

  • 3rd – Tu Legit (464 pts)

  • 4th – Purple Swolebras (457)

Overall Team standings:

  • 1st – Castaways (1994)

  • 2nd – Doubles and Donuts (1969)

  • 3rd -  Purple Swolebras (1950)

  • 4th – Tu Legit (1869)

This week’s challenges:

  • 16.5 Individual Challenge (due 3/28): 300 wallballs!

  • 16.5 Team Challenge (due 3/25): Take a group picture.  Worth 20 bonus points…MUST include ALL 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

 

 

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

 

 

 

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:

Part 1:

5 minutes of shoulder and hip mobility

then,

6 rounds of:

10 sec hollow body hold

10 sec supermanhold

 

Part 2:

Review kipping progression

then,

6 rounds of kipping practice (15 sec work/15 sec rest)

 

 

Training:

“Bells and Hell”

For time:

row 500m

then

10 Russian KBS (1.5/1) / 1 burpee

9 Russian KBS / 2 burpees

8 Russian KBS / 3 burpees

7 Russian KBS / 4 burpees

etc, until

1 Russian KBS / 10 burpees

 

Post time to comments!

 

 

Scaling Options:

Russian KBS

  • scale weight to something that allows unbroken KBS

 

 

 

Accessory Work:

4 x 10 glute bridges (single leg for increased difficulty)

3 x 10 pistols (alternating legs)

WOD – March 23, 2016

It’s the LAST week of the Open and the Intramural (woohoo!!!!! ).  Give it your all this week and let’s finish with a bang!

 

 

S2CF Intramural week 4 scoreboard:

  • 1st – Castaways (532 pts)

  • 2nd – Doubles and Donuts (487 pts)

  • 3rd – Tu Legit (464 pts)

  • 4th – Purple Swolebras (457)

Overall Team standings:

  • 1st – Castaways (1994)

  • 2nd – Doubles and Donuts (1969)

  • 3rd -  Purple Swolebras (1950)

  • 4th – Tu Legit (1869)

This week’s challenges:

  • 16.5 Individual Challenge (due 3/28): 300 wallballs!

  • 16.5 Team Challenge (due 3/25): Take a group picture.  Worth 20 bonus points…MUST include ALL 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

 

 

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 starts Monday, March 28, 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:

Part 1:

400m run

then,

2 rounds of:

10 hallow rocks

10 scapula pull-ups

10 squats

 

 

Part 2:

shoulder mobility and review strict pull-ups/scaled variations

 

 

Strength:

EMOM x 10 min perform the following pull-ups/pull-up progression:

  • Advanced – 3-5 strict tempo pull-ups (2/2/1/1)

  • intermediate – 3-5 strict pull-ups

  • novice – 1-3 eccentric pull-ups or 3-5 foot/partner assisted

 

 

 

Training:

“Half Triple 3″

For Time:

1500m row

150 DU

1.5 mile run

 

Post time to comments!

 

 

Scaling Options:

Rowing and running

  • sub all rowing or all running if needed

  • scale distance based on ability

Double unders

  • sub 150 DU attempts or max doubles in 3 minutes

  • sub 300 single unders

 

 

 

Accessory Work:

5 x 30+ sec handstand hold or headstand hold

  • sub piked box handstand holds

WOD – March 22, 2016

It’s the LAST week of the Open and the Intramural (woohoo!!!!! ).  Give it your all this week and let’s finish with a bang!

 

S2CF Intramural week 3 scoreboard:

  • 1st – Castaways (532 pts)

  • 2nd – Purple Swolebras (504 pts)

  • 3rd – Doubles and Donuts (490 pts)

  • 4th – Tu Legit (383 pts)

Overall Team standings:

  • 1st - Purple Swolebras (1493)

  • 2nd – Doubles and Donuts (1482)

  • 3rd -  Castaways (1462)

  • 4th – Tu Legit (1405)

This week’s challenges:

  • 16.5 Individual Challenge (due 3/28): 300 wallballs!

  • 16.5 Team Challenge (due 3/25): Take a group picture.  Worth 20 bonus points…MUST include ALL 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

 

 

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 starts Monday, March 28, 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:

Part 1:

2 rounds with a PVC of:

10 shoulder pass throughs

10 OHS

10 good mornings

10 sit-ups

10 push-ups

 

 

Part 2:

Review snatch complex (power snatch + hang snatch + snatch + OHS)

then,

2-3 sets of snatch complex building to starting “Strength” weight  (~50% of 1RM snatch)

 

 

Strength:

Snatch complex (power snatch + hang snatch + full snatch + OHS) – 6 sets to build to a heavy complex

  • start at ~50% snatch 1RM and increase ~5% each set

  • rest 2 min between sets

 

 

Training:

“The Entertainer”

8 min AMRAP of:

12 OHS (95/65)

9 T2B

6 Snatches (95/65)

 

Post rounds completed to comments!

 

 

Scaling Options:

Snatch and OHS

  • Use the complex to help guide your weight decision.  Choose a weight that allows you to complete the 1st 1-2 rounds unbroken (~50-60% snatch 1RM)

T2B

  • sub knees as high as possible

  • if unable to hang, sub dragon flags or V-ups

 

 

Accessory Work:

8 x 3 scap raises

4 x max static ring hold

WOD – March 21, 2016

Great weekend full of fitness, fun and friends!  16.4 on Friday night, Bowling Saturday night and the gymnastics seminar Sunday.  Thank you all for making the whole weekend a BIG success!

 

S2CF Intramural week 3 scoreboard:

  • 1st – Castaways (532 pts)

  • 2nd – Purple Swolebras (504 pts)

  • 3rd – Doubles and Donuts (490 pts)

  • 4th – Tu Legit (383 pts)

Overall Team standings:

  • 1st - Purple Swolebras (1493)

  • 2nd – Doubles and Donuts (1482)

  • 3rd -  Castaways (1462)

  • 4th – Tu Legit (1405)

This week’s challenges:

  • 16.4 Team Challenge (due 3/18): Determine a team song.  You don’t need to make one up; choose something that represents the spirit of your team!

  • 16.4 Individual Challenge (due 3/21): PR something…ANYTHING!

  • 16.5 Team Challenge (due 3/25): Take a group picture.  Worth 20 bonus points…MUST include ALL 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

 

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 starts Monday, March 28, 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:

Part 1:

10m high knees

10m butt kicks

10m frankenstein kicks

10m single leg walking good mornings

10m spiderman lunge

10m broad jumps

 

 

Part 2:

Review Bear Complex (PC+FS+jerk+BS+jerk)

then,

2-3 sets with an empty barbell of:

3 rounds of “Bear Complex”

then,

5-10 min to build to WOD weight

 

 

Training:

“Gummy Bear”

For time:

15 rounds of:

1 round of Bear Complex (155/105)

7 Burpees

 

 

Post time to comments!

 

 

Scaling Options:

Bear complex

  • scale to a weight that is approximately 60-70% jerk 1RM

  • Excellent technique > weight

 

 

Accessory Work:

8 x 3 strict ring rips

  • scale banded ring dips, box dips or use partner assistance