April 25, 2016

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WOD – April 26, 2015

Our next new member on-ramp started Monday, April 25, 2016.  If you’re interested, you can still jump in!  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!


Mark your calendars…Kevin Don (aka “Kevin the Coach”) will be hosting a deadlift and low bar back squat seminar on Friday, 5/13 at 6pm.  Cost is $25.  You do not want to miss this event!!  Sign-up at the desk!


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:

500m row or 400m run


Part 2:

Arm circles, 20 each direction


Part 3:

Review clean and jerk


3 rounds with an empty barbell of:

  • 3 deadlifts

  • 3 muscle cleans

  • 3 hang power clean

  • 3 front squats

  • 3 squat cleans

  • 3 jerks


3-4 C&J building to starting “strength” weight




Full (squat) Clean and Jerk EMOM x 9 min using the following schema:

  • Min 1-3: 3 reps at 60% 1RM

  • Min 4-6: 2 reps at 70% 1RM

  • Min 7-9: 1 rep at 80% 1RM





“Masters Qualifier 2016 Event 3″

AMRAP 15 min of:

55 DU

15 C2B pull-ups

5 Hang Power Cleans (155/105)



Post C&J weights and “Master Qualifier Event 3″ time to TotalWOD



Scaling Options:

Double unders

  • sub 1:30 of double under attempts

  • sub 2:1 single unders

C2B pull-ups

  • scale jumping C2B pull-ups

  • scale to toe/foot assisted C2B pull-ups

  • sub C2B ring rows

Hang power cleans

  • scale weight to moderately heavy set of 5 unbroken (~60% 1RM)