August 2016

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WOD – September 1, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesdsay, September 6, 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 ladder

then,

2 rounds of:

10 goblet squats (1/.5)

10 Supermans

10 PVC pass-throughs

 

 

 

Part 2:

Review push press and tabata movements

then,

3 sets of 3 push press building to starting “strength” weight

 

 

Strength/skill:

Push press:

  • 5 reps at 75% 1RM

  • 3 reps at 80-85% 1RM

  • 3 reps at 85% 1RM

  • AMRAP at 95% 1RM

  • AMRAP at 70% 1RM

  • Rest 2-3 min between sets

  • If new to this movement, perform 5 x 5 at a moderate weight.  No ugly reps.

 

 

Training:

“Tabata J & C”

20 sec work/10 sec rest x 8 rounds each movement:

Calorie row

Hand release push-ups

Back extensions

Sledge strikes

Score = total reps

 

Post push press weight and “Tabata J & C” reps to TotalWOD!

 

 

 

Scaling options:

Hand release push-ups

  • scale HRPU using medball fulcrum

  • sub band assisted

WOD – August 31, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesdsay, September 6, 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:

Bulletproof shoulder complex

then,

run 400m

then,

2  sets of:

5 strict pull-ups or banded pull downs

5 hindu push-ups

 

 

 

Part 2:

Review movements in skill and WOD

 

 

Strength/skill:

EMOM for 10 min of:

  • even – 1-2 rope climbs

  • odd – 45 sec plank hold/15 sec rest

 

Training:

“Spealler”

AMRAP 10 min of:

1 power cleans (155/115)

2 hang power cleans (155/115)

3 front squats (155/115)

run 100m

 

rest 5 min

 

Tabata:

Double unders

 

 

Post tabata reps and “Spealler” rounds to TotalWOD!

 

 

 

Scaling options:

barbell movements:

  • scale weight to allow unbroken sets

DU

  • sub 2:1 or 3:1 SU for DU

 

WOD – August 30, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Monday, September 5, 2016.  It’s not too late, so 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,

10 PVC OHS

10 squat jumps

20 sec Samson stretch hold each side

10 PVC OHS

10 squat jumps

 

 

 

Part 2:

Review Snatch complex

then,

2 sets building to starting “strength” weight of:

1 snatch pull + 1 hang snatch + 1 snatch

 

Strength:

Snatch Complex of 2 snatch pulls + 2 hang snatch + 1 snatch every 2 min x 8 rounds

  • start at 50% snatch 1RM

  • increase weight each set as tolerated with excellent technique

  • if you fail, reduce weight and maintain

  • if new to snatch, build to moderate weight and maintain for all 8 sets.  Work technique!

 

Training:

“School Bell”

For time:

1 hang power snatch (95/65) / 1 burpee

2 hang power snatch / 2 burpees

3 hang power snatch / 3 burpees

etc. until,

10 hang power snatch / 10 burpees

 

Post snatch complex weight and “School bell” time to TotalWOD!

 

 

 

Scaling options:

hang power snatch

  • scale to ~50% 1RM

WOD – August 29, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

Our next new member on-ramp starts on Monday, September 5, 2016.  It’s not too late, so 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:

5 push-ups

7 sit-ups

10 air squats

run 200m

 

 

Part 2:

Review deadlift

then,

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

 

Strength:

Deadlift – 5, 5, 3, 3, 2, 2, 1

  • start at 50% 1RM

  • Increase by 10% for the first 4 sets then ~5% thereafter to end close to or above your previous 1RM

  • If new to deadlift, build to 50% effort and perform 8 sets of 3 reps

  • Rest 2+ minutes between sets

 

Training:

“Clarence”

AMRAP 7 minutes of:

10 wall balls (20/14)

15 sit-ups

 

Post deadlift weight and “Clarence” rounds to TotalWOD!

 

 

 

Scaling options:

wall balls

  • scale weight to allow you to hit the target every throw

WOD – August 26, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Monday, September 5, 2016.  It’s not too late, so 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 high knees

20m butt kicks

20m walking lunges

20m spider-man push-ups

20m side shuffle

20m back pedal

 

Part 2:

Review movements in DT and the strength tabata

then,

2-3 sets of 2-3 reps of each movement in “DT” building to WOD weight

 

 

 

Training:

HERO FRIDAY!

“DT”

5 rounds for time of:

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 push jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

(compare to 4/1/16)

 

Rest 5-7 min, then:

 

Tabata of:

back squats (135/95)

barbell bent over rows (135/95)

  • choose a weight that allows you to use a single barbell

 

Post tabata total reps and “DT” time to TotalWOD!

 

 

 

Scaling options:

General scaling

  • Scale weight based on heaviest jerk weight that allows the first set to be completed unbroken

WOD – August 25, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

Our next new member on-ramp starts on Monday, September 5, 2016.  It’s not too late, so 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 thrusters

then,

2-3 sets of 1-2 thrusters building to strength weight

 

 

Strength:

Thrusters: 3, 3, 3, 2, 2, 1

  • Start at 50% 1RM and increase each set

  • Rest 1-2 min between sets

  • Thrusters may be taken from the rack

 

 

Training:

“Death by burpee box jumps”

min 1 = 1 burpee box jump (24/20)

min 2 = 2 burpee box jumps

min 3 = 3 burpee box jumps

etc, until unable to complete the required number of burpee box jumps within the allotted time.

(compare to 3/18/14)

 

Extra credit: 100 DU for time

 

Post thruster weight and “death by” rounds to TotalWOD!

 

 

 

Scaling options:

Burpee box jumps

  • scale box height

  • sub burpee box step-ups

 

WOD – August 24, 2015

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

Our next new member on-ramp starts on Monday, September 5, 2016.  It’s not too late, so 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:

2 rounds:

3 pull-ups

5 push-ups

10 PVC OHS

then,

bulletproof shoulder complex

 

 

Strength:

EMOM for 12 min of:

even- 30 sec on/30 sec off Russian KBS (1.5/1)

odd- 30 sec on/30 sec off hollow body hold

 

Training:

“Cindy”

AMRAP 20 min of:

5 pull-ups

10 push-ups

15 squats

(compare to 9/25/15)

 

Post rounds to TotalWOD!

 

 

 

Scaling options:

Pull-ups

  • Jumping pull-ups

  • ring rows

Push-ups

  • push up on knees/down in plank

  • med ball assisted

WOD – August 23, 2016

IT’S MOVING WEEK!!  We will officially open our doors at 201 West High St, unit B1 on Wednesday, 8/24.  The current location will look a bit anemic as we move stuff daily, so bear with us!

 

 

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Monday, September 5, 2016.  It’s not too late, so 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:

speed/agility ladder

stretch and warm-up for running

 

 

Strength:

3 x superset of:

10 strict T2B or knees as high as possible

10 HSPU

20 push-ups

 

 

 

Training:

Perfect day to Run 5K!

(compare to 5/20/16)

 

 

Post 5K run time to TotalWOD!

 

 

 

Scaling options:

Run

  • Row 5K

WOD – August 22, 2016

IT’S MOVING WEEK!!  We will be out of the old and into the new by mid-week.  The current location will look a bit anemic as we move stuff daily, so bear with us!

 

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Monday, September 5, 2016.  It’s not too late, so 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 squat jumps

10 barbell push press

10 ring rows

10 walking lunges

 

 

 

Part 2:

Review cleans

then,

2 sets with an empty barbell of:

3 muscle cleans

3 front squats

3 high hang cleans

3 hang cleans

3 cleans

then,

2-3 cleans building to starting weight

 

 

Strength:

Cleans – 15 min to work up to 1RM or as heavy as possible

  • Start at 50-60% 1RM

  • Rest 2 min between sets

  • If new to cleans, perform 7 sets of 3 reps at moderate weight to allow ideal technique

 

 

 

Training:

“Scorecard”

AMRAP 7 min of:

7 power cleans (95/65)

7 burpees

run 100m

 

 

Post clean weight and “Scorecard” rounds completed to TotalWOD!

 

 

 

Scaling options:

Power cleans

  • scale weight to allow unbroken reps 1st and 2nd round

run

  • sub 125m row

WOD – August 19, 2016

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

Our next new member on-ramp started on August 8, 2016.  It’s not too late, so 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:

400m run

then,

2 sets with an empty barbell of:

10 good mornings

10 front squats

10 scapula pull-ups

 

 

Part 2:

Review movements in WOD

then,

5 min kipping practice/progressions

then,

2-3 sets of 2 deadlifts + 2 front squats building to WOD weight

 

 

Training:

**HERO Friday**

“Bell”

3 rounds for time of:

21 deadlifts (185/135)

15 pull-ups

9 front squats from the ground (185/135)

 

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

 

Post “Bell” time to TotalWOD!

 

 

Scaling options:

Deadlifts

  • scale weight to allow 10-15 unbroken (~40% 1RM)

Pull-ups

  • sub toe/foot assisted pull-ups

  • sub ring rows

  • sub banded pull-downs

Front squats

  • scale to weight that allows you to clean barbell from the floor