April 16, 2016

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WOD – April 18, 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: 30 sec work / 15 sec rest

Squat Jumps

Strict press with empty barbell


Part 2:

Review Back Squat


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




Back Squat 5, 5, 5, 5, 5

  • Start at 50% 1RM
  • add 5-10% each set
  • rest 2 min between sets




“The Maestro”

For Time:

800m Run

21 Thrusters (95/65)

600m run

15 Thrusters

400m run

9 Thrusters

200m run



Scaling Options:


  • scale to weight that allows 10-12 unbroken thrusters