July 2016

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WOD – August 1, 2016

Our next new member on-ramp starts on August 8, 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

then,

bulletproof shoulder complex

 

Part 2:

Review Snatch

then,

2 rounds with an empty barbell of:

3 muscle snatch

3 OHS

3 snatch balance

3 hang snatch

3 snatch

 

 

Strength:

Snatch – 3 reps every 2 min x 7 sets

  • Start at 50% 1RM and increase every set to a heavy set of 3

  • if you fail a set, reduce weight and maintain

  • if you are new to this lift, consider hang snatch only at a moderate weight

 

Training:

“Conspiracy”

AMRAP 10 min of:

10 left arm KB overhead walking lunges (1.5/1)

15 Russian KBS (1.5/1)

10 right arm KB overhead walking lunges (1.5/1)

Score = total + partial rounds

 

Post snatch weights and “Conspiracy” time to TotalWOD!

 

 

Scaling Options:

KB movements

  • scale KB weight to allow unbroken reps

WOD – July 29, 2016

Our next new member on-ramp starts on August 8, 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

then,

2 sets of:

10 scapula pull-ups

10 wall squats

 

Part 2:

Review movements in WOD

then,

3 sets of:

5 pull-ups

5 thrusters (empty barbell)

40m shuttle run

 

Training:

**Hero Friday**

“Daniel”

For time:

50 pull-ups

run 400m

21 thrusters (95/65)

run 800m

21 thrusters (95/65)

run 400m

50 pull-ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

 

Post “Daniel” time to TotalWOD!

 

 

Scaling Options:

Pull-ups

  • sub ring rows

  • scale jumping pull-ups

Thrusters

  • scale weight to allow 10-15 unbroken thrusters the first set

Run

  • sub appropriate distance row if unable to run

WOD – July 28, 2016

Our next new member on-ramp starts on August 8, 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 slow bear crawl around the rig

run 400m

1 slow bear crawl around the rig

10 inch worm to cobra

 

 

Part 2:

Review power cleans

then,

3 sets with an empty barbell of:

3 muscle cleans

3 front squats

3 high hang power cleans

3 hang power cleans

3 power cleans

then,

2-3 sets of high hang power cleans building to starting weight

 

Strength:

Power cleans:

  • 3 high hang power cleans (50% 1RM)

  • 3 high hang power cleans (60% 1RM)

  • 3 hang power cleans (70% 1RM)

  • 3 hang power cleans (75% 1RM)

  • 3 power cleans (>75% 1RM)

  • 3 power cleans (>75% 1RM)

  • Rest 2 min between sets

  • If new to these movements, build to a moderate weight with excellent technique and maintain

 

Training:

“Sunscreen”

10 rounds for time of:

10 medball close-grip push-ups

10 box jumps (24/20)

 

Post clean weights and “sunscreen” time to TotalWOD!!

 

 

Scaling Options:

Medball close-grip push-ups

  • sub standard push-ups and appropriate push-up progressions

Box jumps

  • scale height to allow jumping

  • No rebounding!!

WOD – July 27, 2016

Our next new member on-ramp starts on August 8, 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:

Tabata:

squats

push-ups

sit-ups

 

Part 2:

Review back squat (review DL and hollow rocks prior to WOD)

 

Strength:

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

  • Set 1-3: 7 back squats building to your previous 5RM

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

  • Set 4: 7 back squats at 5RM

    • Your 5RM should have been a weight where you absolutely couldn’t squeeze another rep!  Now go past it!

  • Set 5: 7 back squats at 90% 5RM

  • Set 6: 7 back squats at 80% 5RM

 

Training:

“Lake House”

AMRAP 7 min of:

5 deadlifts (185/135)

10 hollow rocks

Post back squat weight and “Lake House” rounds to TotalWOD!!

 

 

Scaling Options:

Deadlift

  • scale to light/moderate weight (~40% 1RM)

 

WOD – July 26, 2016

Our next new member on-ramp starts on August 8, 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:

Med ball tic-tac-toe

 

Part 2:

Review barbell complex (PC + FS + jerk)

then,

2 sets with an empty barbell of:

  • 3 muscle cleans

  • 3 power cleans from full extension

  • 3 FS

  • 3 jerks

  • 3 power cleans

then,

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

 

Strength:

Barbell complex of 2 power cleans + 2 front squats + 2 jerks – Perform 1 complex every other minute x 14 min

  • start at 50% jerk weight and increase by 5-10% each set as technique allows

  • If you fail a set, reduce weight and maintain

 

Training:

“GI Jane”

For time:

100 burpee pull-ups

(compare to 1/14/16)

Post barbell complex weight and “GI Jane” time to TotalWOD!!

 

 

Scaling Options:

Burpee pull-ups

  • sub 1 burpee + 1 jumping pull-up

WOD – July 25, 2016

Our next new member on-ramp starts on August 8, 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 200m

bulletproof shoulders

Run 200m

 

Part 2:

Review turkish get-ups then push press (after TGU “strength”)

 

Strength:

Turkish get-ups (1.5/1) – 1 min off / 1 min off x 12 min

  • scale weight to maintain excellent technique

  • This is NOT a race.  Stay under control and be deliberate with your movement

 

Training:

“Hard cheeky CrossFit grunt”

For time:

100 push-press (95/65)

**Run 100m EVERY time you PAUSE or break your rhythm

 

Post “Hard cheeky CF grunt” time to TotalWOD

 

 

Scaling Options:

Push-press

  • scale weight to something that allows 10 in a row when fresh

 

WOD – July 22, 2016

Our next new member on-ramp starts on August 8, 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:

Run 200m with a plate (25/15)

then,

Review movements in “Nutts”

then,

3 sets of:

  • 2 HSPU

  • 2 deadlifts (building to WOD weight)

  • 3 box jumps (increasing in height each set)

  • 4 pull-ups

  • 4 wall balls

  • 10 DU

 

 

Training:

**HERO Friday**

“Nutts”

For time:

10 handstand push-ups

15 deadlifts (250/175)

25 box jumps (30/24)

50 pull-ups

100 wallballs (20/14)

200 double unders

Run 400 meters with a plate (45/25)

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

 

 

Post “Nutts” time to TotalWOD

 

 

Scaling Options:

HSPU

  • scale to box assisted

Deadlifts

  • scale to moderate/heavy (~60% 1RM)

Box jumps

  • scale box height to allow jumping

Pull-ups

  • scale jumping pull-ups

  • scale toe/foot assisted

Wall balls

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

DU

  • sub 2:1 SU (if new) or 3:1 (if experienced but can’t do DU)

Run

  • sub 750m row

  • scale plate size as appropriate

WOD – July 21, 2016

Our next new member on-ramp starts on August 8, 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 power cleans

 

 

Strength/skill:

Part 1:

Perform the following EMOM x 10 min:

  • Even: 30 sec hollow body hold/ 30 sec rest

  • Odd: 3-5 Pistols each leg

 

Part 2:

Perform the following MU/PU accessory work:

  • 5-10 ring dips EMOM x 5 min

  • 5-20 sec static hold chin above pull-up bar EMOM x 5 min

  • 5-10+ sec static hold at bottom of ring dip EMOM x 5 min

 

 

Training:

“Goo” 

EMOM x 8 min:

5 Burpees

+

max power cleans (115/75)

 

Score is total power cleans

Post “Goo” power clean reps to TotalWOD

 

 

Scaling Options:

Power cleans

  • scale weight to light/moderate

WOD – July 20, 2016

Our next new member on-ramp starts on August 8, 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

 

Part 2:

Review snatch

then,

Bergener Warmup

then,

2-3 sets of 1-2 snatch building to starting “strength” weight

 

Strength:

Snatch:

  • 3, 3, 3 – high hang snatch starting at 40-50% 1RM

  • 2, 2, 2 – hang snatch starting at 50-70% 1RM

  • 1, 1, 1, 1 – full snatch starting at 70-100% 1RM

  • Add 5-10% each set as technique allows

  • Rest 1-2 min between sets

  • If new to this movement, maintain moderate weight and work technique

 

 

 

Training:

“Prickle” 

AMRAP 5 min of:

800m run

+

max power snatch (75/55)

 

Rest 1 min, then

 

AMRAP 4 min of:

400m run

+

max power snatch (95/65)

 

Rest 1 min, then

 

AMRAP 3 min of:

200m run

+

max power snatch (135/95)

 

Score = total snatch reps!

 

Post max snatch weight and “Prickle” snatch reps to TotalWOD

 

 

Scaling Options:

Run

  • scale distance to something that allows ~1 min of snatching each set

Snatch

  • scale weight to start around 30-40% 1RM and add 10% each increasing set

WOD – July 19, 2016

Our next new member on-ramp starts on August 8, 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:

20m jog forward

20m jog backwards

frankenstein/soldier kicks

single leg good mornings

high knees

butt kicks

spiderman crawl

broad jumps

 

Part 2:

Review back squat/squat breathing (and T2B prior to “Pokey”)

 

 

Strength:

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

  • Set 1-3: 10 back squats building to your previous 7RM

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

  • Set 4: 10 back squats at 7RM

    • Your 7RM should have been a weight where you absolutely couldn’t squeeze another rep!  Now go past it!

  • Set 5: 10 back squats at 90% 7RM

  • Set 6: 10 back squats at 80% 7RM

  • **If you can’t hit 10 reps at your previous 7RM, then go as many reps past 7 as you can!

 

 

Training:

“Pokey”

In 10 min, perform the following:

**You will need a barbell with weights on it for the bar facing burpees

5 squats

5 bar facing burpees

5 T2B

10 squats

10 bar facing burpees

10 T2B

15 squats

15 bar facing burpees

15 T2B

etc, increasing by 5 reps each set until the clock hits 10 min

 Score = highest round + partial reps

 

Post back squat weight and “Pokey” round+ reps to TotalWOD

 

 

Scaling Options:

T2B

  • scale to knees to elbow/90 degrees

  • sub dragon flags

  • sub 2:1 sit-ups