April 13, 2016

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WOD – April 14, 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:

agility ladder drills


3 sets of:

  • 10 banded good mornings

  • 10 sec samson stretch

  • 10 bird dogs


Part 2:

Review DL


2-3 sets of 2-3 deadlifts building to “strength” weight or 50% 1RM




Deadlift – 3, 3, 3, 3, 3

  • Start 50% 1RM, Add 5-10% each round

  • NO SLOPPY LIFTS!  If you begin to flex/round your back, STOP!

  • If new to deadlifts, perform 5 sets of 5 reps at a moderate weight and focus on technique




“Bloody shins”

For time:

Deadlift 10-9-8-7-6-5-4-3-2-1 (225/155)

Box Jumps 1-2-3-4-5-6-7-8-9-10 (24/20)


Post DL weight and “Bloody shins” time to TotalWOD


Scaling Options:


  • scale weight to 60% 1RM

Box jumps

  • scale box height

  • sub box step-ups