April 20, 2016

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WOD – April 21, 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:

500m Row


Part 2:

5 Min Ankle Mobility


Part 3:

Review HSPU & Power Cleans


Part 4:

EMOM x 12 min:

  • Even: 5-10 HSPU
  • Odd: 40 sec DU (No Singles)




“Fur Hat”

EMOM x 7 min:

5 Hang Power Cleans (135/95)

Max WB (20/14) remainder of minute

Score is total WB




Scaling Options:

hang power cleans

  • scale to moderately heavy weight (~50-60% 1RM)

wall balls

  • scale to weight that allows you to hit the target EVERY time!