April 19, 2016

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WOD – April 20, 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:

400m run


3 Rounds of:

  • 10 shoulder pass throughs

  • 10 PVC 

  • 10 PVC Good Mornings


Part 2:

Burgener warm-up


review movements in WOD to determine scales


Part 3:

Review snatch complex


2-3 sets building to 50% snatch 1RM




6 sets of 3 position snatch – High hang (pockets) + mid hang (knees) + floor

  • Hold onto barbell for complete set of 3 snatches
  • Start at 50% 1RM and add 5-10% each set




“Mr. Marbles”

2 rounds for time of:

30 Deadlifts (95/65)

25 Box Jumps (24/20)

20 Power Cleans (95/65)

15 T2B

10 Power Snatches (95/65)

5 Burpees 



Scaling Options:


  • scale weight to allow same barbell for each movement