May 2016

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WOD – June 1, 2016

Our next new member on-ramp starts Monday, June 13, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

Don’t forget our ladies bootcamp: M,W,F at 10:30-11:30am.  We will be changing the schedule beginning 6/13 to M,W,F from 8am-9am.  Tell your female friends!  Stay tuned for our co-ed bootcamp schedule to follow as soon as we MOVE!

 

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.

 

 

WOD

Warm-up/prep:

Part 1:

2 rounds of:

10 kick up to wall/right back down

10 scapula pull-ups

10 PVC pass throughs

 

Part 2:

review movements in skill and WOD

 

 

Strength/Skill:

Part 1:

6 x 30 sec handstand/scaled handstand holds

  • rest as needed between sets

  • may break up holds if necessary.  Goal = 3 min total handstand hold

 

Part 2:

5 ring dips EMOM x 7 min

  • sub box dips or static holds

  • be sure you are achieving full extension

 

Part 3:

5 x 40 sec plank hold

  • rest minimal amount needed between sets

 

Training:

“Iron wall”

3 min max burpee box jumps (24/20)

rest 2 min

3 min max sit-ups

rest 2 min

3 min max Russian KBS (1.5/1)

Score = total reps

 

Post skill details and “Iron wall” score to TotalWOD

 

 

Scaling options:

Burpee box jumps

  • scale box height
  • sub burpee step-ups

Russian KBS

  • scale KB weight

WOD – May 31, 2016

Amazing job to everyone that threw down with “Murph” this weekend!

Our next new member on-ramp starts Monday, June 13, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

Don’t forget our ladies bootcamp: M,W,F at 10:30-11:30am.  We will be changing the schedule beginning 6/13 to M,W,F from 8am-9am.  Tell your female friends!  Stay tuned for our co-ed bootcamp schedule to follow as soon as we MOVE!

 

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.

 

 

WOD

Warm-up/prep:

Part 1:

Row 500m

then,

bulletproof shoulder complex

 

 

Part 2:

Review OHS

then,

2-3 sets of 3 reps building to starting “strength” weight

 

Strength:

OHS – 5, 4, 3, 3, 2, 2, 1

  • Start at 50-60% 1RM

  • Increase by 10% for the first 3 sets

  • Increase by 5-10% each set thereafter

  • Rest 2 min between sets

 

 

Training:

“Dress shoes”

AMRAP 6 min of:

6 OHS (95/65)

6 box jumps (24/20)

(compare to 1/13/16)

 

Post OHS weights and “dress shoes” rounds completed to TotalWOD

 

 

Scaling options:

OHS

  • sub front squats
  • scale weight

box jumps

  • sub 9 tuck jumps
  • scale box height

 

WOD – May 28, 2016

Gym hours for Memorial Day weekend:

Saturday – 8:30am “Murph”

Sunday – normal hours

Monday – 7am “Murph” ONLY

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

WOD – May 27, 2016

Memorial Day schedule:

  • Saturday – 8:30am “Murph”

  • Sunday – normal schedule

  • Monday (Memorial Day) – 7am “Murph” ONLY

Our next new member on-ramp started Monday, June 13, 2016.  Please let us know if you’re 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!  Contact us if interested.

“Murph” Saturday and Monday!  Be sure to come in and get it done!

 

Don’t forget our ladies bootcamp: M,W,F at 10:30-11:30am.  We will be changing the schedule beginning 6/13 to M,W,F from 8am-9am.  Tell your female friends!  Stay tuned for our co-ed bootcamp schedule to follow as soon as we MOVE!

 

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.

 

 

WOD

Warm-up/prep:

Part 1:

Medball tic-tac-toe or agility/speed ladder

 

Part 2:

Review movements in WOD

then,

3 sets with an empty barbell of:

3 thrusters

3 burpees

3 pull-ups

then,

determine weight and scales for the WOD

 

 

 

Training:

Part 1:

“Beep test”

EMOM for as long a possible

7 Thrusters (75/55)

7 Pullups

7 Burpees

**Choose a weight/rep scheme that allows you to go for at least 5-7 rounds

 

rest 5 min,

 

Part 2:

For time:

row 500m + run 400m

**This should be performed as fast as possible!!

 

Post “beep test” weights/reps and rounds and row+time to TotalWOD!

 

 

Scaling options:

Thrusters

  • scale weight/rep scheme to allow 5-7 rounds

pull-ups

  • scale reps to allow 5-7 rounds

  • scale jumping or toe assisted pull-ups

  • sub ring rows

 

 

WOD – May 26, 2016

Our next new member on-ramp started Monday, June 13, 2016.  Please let us know if you’re 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!  Contact us if interested.

It’s the week before Memorial Day and that means we are about a week away from our annual “Murph” WOD.  We’ll doing “Murph” Saturday, May 28th.  For those attending the CF Games Regionals this weekend or unable to make it Saturday, we’ll host “Murph” again on Memorial Day (before the parade and possibly after the parade), so there will be ample opportunity to get it done!

 

Don’t forget our ladies bootcamp: M,W,F at 10:30-11:30am.  We will be changing the schedule beginning 6/13 to M,W,F from 8am-9am.  Tell your female friends!  Stay tuned for our co-ed bootcamp schedule to follow as soon as we MOVE!

 

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.

 

 

WOD

Warm-up/prep:

Part 1:

Group warm-up (coach’s choice)

 

Part 2:

Review movements in WOD

 

Part 3:

Review HSPU and progressions

then,

5-10 min to work on technique and scales for EMOM and WOD

 

 

Strength/skill:

EMOM x 12 min of:

  • Even: 5-10 HSPU (as difficult as possible)

  • Odd: 5 Box Jumps (24/20)

    • land as soft as possible on the box

 

 

 

Training:

“Salamander”

3 rounds for time of:

Run 400m

5 HSPU

10 DL (185/135)

15 Wallballs (20/14)

20 Double Unders

(compare to 7/27/15)

 

Post EMOM reps and “Salamander” time to TotalWOD

 

 

Scaling options:

Run

  • row 500m

HSPU

  • sub box assisted HSPU

  • sub HSPU from downward dog position

  • sub 30 sec handstand hold

Double unders

  • sub 30 sec max double unders

  • sub 60 single unders

 

WOD – May 25, 2016

It’s Jack’s Last Day.  Show him some love and go hard!

Our next new member on-ramp started Monday, May 23, 2016.  Please let us know if you’re 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!  Contact us if interested.

It’s the week before Memorial Day and that means we are about a week away from our annual “Murph” WOD.  We’ll doing “Murph” Saturday, May 28th.  For those attending the CF Games Regionals this weekend or unable to make it Saturday, we’ll host “Murph” again on Memorial Day (before the parade and possibly after the parade), so there will be ample opportunity to get it done!

 

Don’t forget our ladies bootcamp: M,W,F at 10:30-11:30am.  We will be changing the schedule beginning 6/13 to M,W,F from 8am-9am.  Tell your female friends!  Stay tuned for our co-ed bootcamp schedule to follow as soon as we MOVE!

 

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.

 

 

WOD

Warm-up/prep:

Part 1:

400m run/500m row

then,

2 rounds of:

10 wall squats

10 scapula pull-ups

 

Part 2:

5 min of front rack mobility and review front squat and power cleans

then,

2-3 sets of 3 FS building to starting front squat weight (~50% 1RM)

 

Strength:

Front Squat – 5, 5, 3, 3, 2, 2, 1, 1

  • set 1: 50% 1RM

  • set 2: 60% 1RM

  • set 3: 70% 1RM

  • set 4: 75% 1RM

  • set 5: 80% 1RM

  • set 6: 85% 1RM

  • set 7 and 8: >85% 1RM

  • Go for a new PR if you’re feeling it!

  • Rest ~2 min between sets

 

 

 

Training:

“Pearson”

For time:

15 Power Cleans (135/95)

30 Russian KBS (1.5/1)

15 Power Cleans (135/95)

*Extra Credit 800m Run

 

Post “Strength” weights and “Pearson” time to TotalWOD

 

 

Scaling options:

Power cleans

  • scale weight to 50-60% 1RM

KBS

  • scale weight to allow 15-20 unbroken reps

 

WOD – May 24, 2016

Our next new member on-ramp started Monday, May 23, 2016.  Please let us know if you’re 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!  Contact us if interested.

It’s the week before Memorial Day and that means we are about a week away from our annual “Murph” WOD.  We’ll doing “Murph” Saturday, May 28th.  For those attending the CF Games Regionals this weekend or unable to make it Saturday, we’ll host “Murph” again on Memorial Day (before the parade and possibly after the parade), so there will be ample opportunity to get it done!

 

Don’t forget our ladies bootcamp: M,W,F at 10:30-11:30am.  We will be changing the schedule beginning 6/13 to M,W,F from 8am-9am.  Tell your female friends!  Stay tuned for our co-ed bootcamp schedule to follow as soon as we MOVE!

 

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.

 

 

WOD

Warm-up/prep:

Part 1:

100 DU or 2 min max DU attempts

then,

PVC “Fran”

 

Part 2:

Review strict press, push press and push jerk

then,

2 sets with an empty barbell of:

  • 5 strict press

  • 5 push press

  • 5 push jerk

 

 

Strength:

Strict press – 1, 1, 1, 1

Push press – 1, 1, 1, 1

Push jerk – 1, 1, 1, 1

  • Increase weight with EVERY rep, including when moving from one movement to the next.  For example, ending strict press weight must be less than starting push press weight

  • Start at ~50% strict press 1RM

  • Increase weight carefully so that there are no failed reps from start to finish

  • Rest ~1-2 min between lifts

 

 

Training:

**Benchmark Tuesday**

“Annie”

For time:

50-40-30-20-10

double unders

sit-ups

(last completed 12/21/15)

 

 

Post “Strength” weights and “Annie” time to TotalWOD

 

 

Scaling options:

Double unders

  • sub 3 singles for every double under
  • scale total WOD by 25-50%

WOD – May 23, 2016

Our next new member on-ramp starts TODAY – Monday, May 23, 2016.  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!  Contact us if interested.

It’s the week before Memorial Day and that means we are about a week away from our annual “Murph” WOD.  We’ll doing “Murph” Saturday, May 28th.  For those attending the CF Games Regionals this weekend or unable to make it Saturday, we’ll host “Murph” again on Memorial Day (before the parade and possibly after the parade), so there will be ample opportunity to get it done!

 

Don’t forget our ladies bootcamp: M,W,F at 10:30-11:30am.  We will be changing the schedule beginning 6/13 to M,W,F from 8am-9am.  Tell your female friends!  Stay tuned for our co-ed bootcamp schedule to follow as soon as we MOVE!

 

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.

 

 

WOD

Warm-up/prep:

Part 1:

The Stick Game

 

Part 2:

Burgener Warmup

 

Part 3:

Review snatch

then,

2 sets with an empty barbell of:

  • 3 muscle snatch

  • 3 hang power snatch

  • 3 OHS

  • 3 snatch

then,

2-3 sets of the snatch complex building to starting “strength” weight

 

 

Strength/skill:

Snatch Complex x 6 sets building to heavy

  • Power Snatch + Hang Squat Snatch + Squat Snatch

    • Start at 50% 1RM power or full snatch

    • add 5-10% each set

    • If new to these movements, stay at a moderate weight for all 6 sets and focus on technique

    • Rest 2 min between sets

 

 

Training:

“In it to win it, part 2″

AMRAP 7 min of:

5 burpees

1 squat snatch (135/95)

5 burpees

2 squat snatch

5 burpees

3 squat snatch

etc, increasing snatch reps each set

 

Post snatch complex weight and “IITWI, pt 2″ reps completed to TotalWOD!

 

Scaling Options:

Snatch

  • scale weight to moderately heavy (~70%) 1RM

WOD – May 20, 2016

Our next new member on-ramp starts Monday, May 23, 2016.  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!  Contact us if interested.

 

Don’t forget our ladies bootcamp: M,W,F at 10:30-11:30am.  We will be changing the schedule beginning 6/13 to M,W,F from 8am-9am.  Tell your female friends!  Stay tuned for our co-ed bootcamp schedule to follow as soon as we MOVE!

 

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.

 

 

WOD

Warm-up/prep:

Part 1:

Agility and speed ladder drills

 

Part 2:

Review pull-up progression and scales

 

 

Strength/skill:

“Newman”

AMRAP 7 min of:

7 sets to complete max unbroken pull-ups (any way you want)

score = total pull-ups!

 

Training:

Perfect day to Run 5K!

(compare to 10/9/15)

 

Post pull-up total and 5K run time to TotalWOD

 

 

Scaling Options:

Run

  • sub 5K row only if unable to run full distance

WOD – May 19, 2016

Our next new member on-ramp starts Monday, May 23, 2016.  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!  Contact us if interested.

 

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.

 

 

WOD

Warm-up/prep:

Part 1:

3 Rounds of:

10 banded good mornings

10 Squat Jumps

10 Lunges

 

Part 2:

Review Deadlift

then,

2-3 sets of 2-3 deadlifts building to 50% DL 1RM

 

Strength:

Deadlift – 3, 3, 3, 3, 3, 3

  • Start at 50% 1RM

  • Increase by 5-10% each set as tolerated

  • If you’re feeling good, go for/set a new 3RM!

  • Rest 2 min between sets to allow proper recovery and progressions!

 

Training:

“Cleansing”

4 rounds for time of:

7 DL (185/135)

14 Box jumps (24/20)

 

Post DL weights and “Cleansing” time to TotalWOD

 

 

Scaling Options:

Deadlift

  • scale to a weight that allows you to complete sets unbroken, but with good form.

Box jumps

  • scale height to allow jumping