April 12, 2016

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WOD – April 13, 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!


Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.


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:

3 rounds (20 sec work/10 sec rest) each of:

  • wall squats

  • crab walk bridge holds

  • slam balls


Part 2:

Review overhead squats


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




Overhead squat – 5, 5, 3, 3, 2, 2, 1, 1

  • Start at 50% 1RM

  • Increase each set by 5-10%

  • Rest 2 min between sets (consider 3 minutes between sets as you approach higher weights)

  • If new to this movement, maintain a moderate weight and perform 8 sets of 3-5 reps





“It’s Good”

For time:

100 OHS (95/65)

*Perform 10 T2B every time the bar hits the floor or is rested in front or back rack position. Rest other than locked out overhead = penalty.

**Choose a weight that allows about 25 reps unbroken

Post OHS weight and “It’s Good” time to TotalWOD



Scaling Options:


  • Choose a weight that allows 25 unbroken reps

  • sub front squat if unable to maintain safe OHS position


  • sub K2E or knees to 90 degrees

  • sub dragon flags


Accessory work:

Run 4 x 200m

  • Rest 30 sec between runs