April 7, 2016

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WOD – April 8, 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:

400m Run


4 x 20 sec work/10 sec rest of

  • Hand stand holds

  • Wall Squats

  • Strict press with empty barbell


Part 2:

Front rack mobility


Part 3:

Review front squat


2-3 sets of 2-3 front squats building to 50% 1RM front squat




Front Squat – 5, 5, 3, 3, 2, 2, 1

  • Start at 50% 1RM and increase 5-10% each set

  • Rest 2 min between sets





For time:


Front Squat (155/105) taken from the floor


Run 200m between rounds


Post time to comments!


Scaling Options:

Front squats

  • scale weight to something that allows ~7-8 reps unbroken


  • sub knees as high as possible

  • sub dragon flags