April 28, 2016

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WOD – April 29, 2016

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:

5-7 minutes of shoulder mobility/stretching/warm-up



Part 2:

10 min to work front lever holds

  • Scale: bands, tuck, single-leg



Part 3:

Review OHS


3-4 sets of 5 OHS starting with an empty bar and increasing to “strength” goal weight



3 x 10 OHS

  • Start and maintain 60% 1RM

  • Rest 2 min between sets




“Belltown Bandits”

7 rounds for time (using 1.5/1) of:

2 laps KB OH carry around rig – one lap per arm

6 goblet squats

9 Russian KBS

Post OHS weight used and “Belltown Bandits” time to TotalWOD



Scaling Options:

KB weight

  • scale weight based on ability to perform full extension with shoulder stability for entire KB OH carry