June 2016

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WOD – July 1, 2016

July 4th weekend hours:

  • Saturday – normal schedule

  • Sunday – normal schedule

  • Monday – 2 classes ONLY (no on-ramp or bootcamp…all are welcome to attend the regular classes!)

    • 7:30am and 9am

 

Our next new member on-ramp starts on July 11, 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 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:

junkyard dog

 

Part 2:

review movements in the WOD

then,

2 rounds of:

5 wall balls

5 tuck jumps

 

 

Strength/skill:

Floor press – 3, 3, 3, 3, 3, 3

  • Start at a moderately heavy weight and increase each set

  • Attempt a new PR or set a PR

  • Rest ~2 min between sets

 

Training:

“Pretty li’l thang”

For time:

21-15-9-15-21 of:

wall balls (20/14)

box jumps (24/20)

 

Post Floor press weight and “Pretty li’l thang” time to TotalWOD

 

 

Scaling options:

Wall balls

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

Box jumps

  • scale to height that allows jumping

  • sub box step-ups

WOD – June 30, 2016

Our next new member on-ramp starts on July 11, 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 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 prone shoulder pass throughs

10 arm circles

10 sec downward dog

10 scap pull-ups

 

Part 2:

3 rounds of “Cindy”

5 pull-ups

10 push-ups

15 squats

 

Part 3:

Review movements in WOD

 

 

Strength/skill:

40 sec work/20 sec rest x 10 min of:

  • even: alternating arm KB snatch (1.5/1)

  • odd: max DU

  • Score = total reps

 

Training:

“Tissue box”

5 rounds for time of:

5 HSPU

10 power cleans (115/75)

run 200m

 

Post KB snatch/DU reps and “Tissue box” time to TotalWOD

 

 

Scaling options:

HSPU

  • scale to HSPU off box

Power cleans

  • scale weight to allow 10 unbroken reps 1st round

  • sub hang power cleans if new to movement

WOD – June 29, 2016

Our next new member on-ramp starts on July 11, 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 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 laps bear crawl around the rig

then,

partner/sand bag/slam ball (athlete choice) carry across lawn and back x 3

 

Part 2:

Review back squat and HRPU

 

Strength:

Back squat – 6 x 7 following the schema below.  Rest 3-4 min between sets

  • Set 1-3: 7 back squats building to a 7RM

    • Start at 40-50% effort (warm-up set) and increase each set to heavy.

  • Set 4: 7 back squats at 7RM

    • Your 7RM should be a weight where you absolutely can’t squeeze another rep!

  • Set 5: 7 back squats at 90% 7RM

  • Set 6: 7 back squats at 80% 7RM

 

 

Training:

“Butt chisel”

AMRAP 6 min:

5 back squat (155/105)

10 HRPU

 

Post back squat weights and “butt chisel” time to TotalWOD

 

Scaling options:

back squat

  • scale to ~50% 7RM weight

HRPU

  • scale up on knees/down in plank

  • scale with medball

 

WOD – June 28, 2016

Our next new member on-ramp starts on July 11, 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 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:

Speed/mobility ladder work

then,

bulletproof shoulder complex

 

Part 2:

Review ring muscle-ups/MU progression

 

Strength:

Ring muscle-ups: 1-4 reps EMOM x 10 min

Scaling options for MU

  • sub banded ring MU

  • sub bar muscle ups

  • sub 1-4 C2B pull-ups or jumping C2B pull-ups

  • sub 4 ring rows (pull all the way to chest)

Score = total reps

 

Training:

**HERO TUESDAY**

“Michael”

3 rounds for time of:

Run 800m

50 back-extensions

50 sit-ups

(compare to 8/15/14)

 

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

 

Post MU reps and “Michael” time to TotalWOD

WOD – June 27, 2016

Our next new member on-ramp starts on July 11, 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 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:

Run 400m

then,

2 rounds of:

10 squats

10 push-ups

60 sec plank hold

5 cobra stretch

 

 

Part 2:

Review deadlift

then

2-3 sets of 3 deadlift building t0 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:

“My baby has a botfly”

For time:

10 bodyweight DL / 1 bar over burpee

9 bodyweight deadlifts / 2 bar over burpees

8 bodyweight deadlifts/ 3 bar over burpees

etc, until

1 bodyweight deadlift / 10 bar over burpees

 

 

Post deadlifts weights and “My baby has a botfly” time to TotalWOD!

 

 

Scaling options:

Deadlift

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

WOD – June 24, 2016

Our next new member on-ramp started July 11, 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 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,

3 rounds of:

10 wall balls

10 scap pull-ups

 

 

Part 2:

Review movements in WOD

then,

pull-up/kipping progression and determine scales for pull-ups

 

 

Training:

**Benchmark Friday**

“Fran”

21-15-9 reps for time of:

Thrusters (95/65)

pull-ups

*if scaling this workout, scale to keep workout >5 min but <8 min

 

(compare to 2/20/16))

 

Post time to TotalWOD!

 

 Rest 5-10 min, then

 

 

Strength:

Turkish get-ups x 15 each side (as heavy as possible)

 

 

Scaling options:

Thrusters

  • scale to weight that allows 10-15 unbroken reps

pull-ups

  • scale banded pull-ups
  • sub ring rows

 

 

WOD – June 23, 2016

Our next new member on-ramp started July 11, 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 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:

Speed/agility ladder

 

 

Part 2:

Review medball cleans and HRPU

then,

3 sets of:

7 medball cleans

7 HRPU

 

Strength/Skill:

EMOM x 12 min perform the following:

  • Even: 30 sec double unders/double under attempts.  NO SINGLE UNDERS!

  • Odd: 30 sec hollow rocks

  • Score = total reps

 

 

Training:

“The urban sombrero”

AMRAP 10 min of:

20 double unders

3 medball cleans (20/14)

3 HRPU

20 double unders

6 medball cleans

6 HRPU

20 double unders

9 medball cleans

9 HRPU

etc, adding 3 medball cleans and HRPU each set

 

Score = total reps (not rounds)

 

Post EMOM total reps and “The urban sombrero” reps to TotalWOD

 

 

Scaling Options:

Double unders

  • sub 2:1 single unders

  • sub max DU in 30 seconds

MBC

  • scale medball weight

HRPU

  • scale to HRPU off a medball

  • scale HRPU up on knees/down in plank

WOD- June 22, 2016

Our next new member on-ramp started July 11, 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 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:

10m forward sprint

10m backward sprint

10m high knees

10m butt kicks

10m Frankenstein/soldier walk

10m walking lunge

10m broad jump

 

Part 2:

Review squat technique

then,

3 sets of 1 min hold in bottom of squat

 

 

Strength:

Back squat – 6 x 10 following the schema below.  Rest 3-4 min between sets

  • Set 1-3: 10 back squats building to a 10RM

    • Start at 40-50% effort (warm-up set) and increase each set to heavy.

  • Set 4: 10 back squats at 10RM

    • Your 10RM should be a weight where you absolutely can’t squeeze another rep!

  • Set 5: 10 back squats at 90% 10RM

  • Set 6: 10 back squats at 80% 10RM

 

Training:

“Mulva”

With a clock set to 5 min:

400m run

burpees remainder of the time

Score = total burpees

Post back squat weights and “Mulva” reps to TotalWOD

WOD – June 21, 2016

Our next new member on-ramp started July 11, 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 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:

run 400m

 

Part 2:

Review clean and jerk

then,

2 sets with an empty barbell of:

3 muscle cleans

3 front squats

3 hang power cleans

3 power cleans

3 push press

 then,

2-3 sets of clean and jerk building to WOD weight

 

 

Training:

Hero Tuesday

“Abbate”

For time:

Run 1 mile

21 Clean and jerk (155/105)

Run 800m

21 Clean and jerk

Run 1 mile

 

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. 

Post “Abbate” time to TotalWOD

 

Scaling Options:

Clean and jerk

  • scale weight to ~60% 1RM

Run

  • sub row

  • scale run distance

WOD – June 20, 2016

Our next new member on-ramp started July 11, 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 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:

1/2 Tabata Warmup (4 rounds of 20 sec work/10 sec rest):

Squats

Pushups

Sit-ups

 

Part 2:

Burgener Warmup and snatch review

then,

2-3 snatch building to 50% 1RM

 

 

Strength:

1 Snatch EMOM x 12  min

  • Min 1-3: 50% 1RM

  • Min 4-6: 60% 1RM

  • Min 7-9: 70% 1RM

  • Min 10-11: 80% 1RM

  • Min 12: 90% 1RM

  • If new to snatch or working on technique, increase to a moderate weight and maintain

  • Goal = no misses!

 

 

Training:

“Mendy’s”

AMRAP 12 min of:

10 Power Snatch (95/65)

10 Box Jumps (24/20)

 

Post snatch details and “Mendy’s” reps to TotalWOD

 

Scaling Options:

Power snatch

  • scale weight to allow 1st round unbroken

Box jumps

  • scale box height