April 5, 2016

You are browsing the site archives by date.

WOD – April 6, 2016

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:

Speed and agility ladder (coach’s choice)


Part 2:

Review Power Cleans and “strength” complex


3 sets of:

  • 3 muscle cleans

  • 3 front squats

  • 3 high hang power cleans

  • 3 hang power cleans

  • 3 power cleans




Perform the following power clean complex EMOM x 10 min: high hang PC + hang PC+ PC at 50% 1RM

  • The focus of this strength workout is to develop POWER.  Therefore, DO NOT EXCEED 50% 1RM.  Be fast and powerful with EACH rep!





“Hang and Bang”

Run 800 m (Buy in)


3 Rounds

  • 10 hang power cleans (115/85)

  • 15 box jump overs (24/20)


Run 800 m (cash out)



Post time to comments!


Scaling Options:


  • sub 1000m row

  • scale distance if want to run for buy-in/cash-out but distance exceeds your ability

hang power cleans

  • scale to weight used for “strength” segment

box jump overs

  • scale height to allow jumping

  • sub step-ups



Accessory Work:

4 x 12 glute bridges

  • sub single leg glute bridges for a more difficult workout