April 24, 2016

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WOD – April 25, 2016

Our next new member on-ramp starts TODAY, 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 few weeks until we move!  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.


To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  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


Part 2:

3 rounds of:

10 squat jumps

10 sit-ups


Part 3:

5 min ankle mobility + review front squat


2-3 sets of 2-3 front squats building to 60% 1RM




Front squat – 3, 3, 3, 3, 3, 3

  • Start at 60% 1RM and add 5% each set

  • rest 2 min between sets






3 rounds for time of:

Run 400m

20 wall balls (20/14)

10 T2B


Post FS weights and “Jackrabbit” time to TotalWOD



Scaling Options:


  • sub 500m row if unable to run

Wall balls

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


  • sub K2E or knees as high as possible

  • sub dragon flags