April 3, 2016

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WOD – April 4, 2016

We had another successful S2CF social event!!  Thanks to everyone that came out to our indoor (unfortunately) BBQ Saturday afternoon/evening.  We ended the evening with our first ever Limbo and high-jump contest.  Some people have mad skills (ask Tom K for a limbo demonstration)! 


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!


We are trialing our new S2CF Competitors/Performance program for the next 3 weeks.  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach. 


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.





Part 1:

EMOM x 8 minutes of

  • Even: 40 sec max DU/ 20 sec rest (no singles)

  • Odd: 15 OHS with PVC


Part 2:

Burgener warm-up and snatch review


7 min to build to 75% 1 RM Snatch

  • If new to snatch, build to moderately heavy/heavy snatch with PERFECT technique

  • Sub power snatch + OHS if unable to perform full snatch efficiently or safely




Snatch (full) EMOM x 10 min at ~75% 1RM

  • Maintain the same weight for the entire EMOM

  • scale weight to something moderately heavy/heavy but allows good technique

  • If new to snatch, reduce weight to ~50% effort and perform 2-3 reps EMOM.  May also sub power snatch + OHS




“CF Games Open Workout 14.1″

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps


Post rounds completed to comments!




Accessory Work:

gymnastics ring work:

6 x complex of: skin the cat + 10 sec static hold (top of dip) + 10 sec static hold (bottom of dip) + L-sit + front lever