April 4, 2016

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WOD – April 5, 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:

Medball Tic-Tac-Toe



Part 2:

Review deadlift and determine scales for the WOD


2-3 sets of 2-3 reps of each movement in “The Seven”

  • HSPU

  • Thrusters

  • Knees to elbow

  • Deadlifts (increasing weight each set to WOD weight)

  • Burpees

  • KBS

  • Pull-ups





HERO Tuesday!

“The Seven”

7 rounds for time of:

7 handstand push-ups

7 thrusters (135/95)

7 knees to elbow

7 deadlifts (245/175)

7 burpees

7 KBS (2/1.5)

7 pull-ups


L3 = Thrusters (135/95) / deadlifts (245/175) / KBS (2/1.5) / HSPU, K2E and pull-ups

L2 = Thrusters (105/75) / deadlifts (205/125) / KBS (1.5/1) / HSPU, K2E & pull-ups (may scale)

L1 = Thrusters (75/55) / deadlifts (165/95) / KBS (1/0.5) / HSPU, K2E & pullups (scaled)


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Last completed 7/3/15


Post time to comments!


Scaling Options:


  • scale weights/movements based on the levels above


  • scale to HSPU off box

  • sub HSPU from downward dog position

Knees to elbow

  • scale to knees to 90 degrees or as high as possible


  • sub Russian KBS


  • sub jumping pull-ups

  • sub toe assisted pull-ups

  • sub kipping pull-up attempts if shoulder strength and stability allows


Accessory Work:

5-10 min of restorative stretching/mobility