November 2016

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WOD – December 1, 2016

This weekend:

  • 12/3 and 12/4 (choose day that best fits your schedule) – Rowing/erg seminar with Sandy!  $30/person.  Saturday, 12/3 from 10-12:30 and Sunday, 12/4 from 9-11:30.  We are offering the seminar on BOTH days, so hopefully everyone can attend!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know! 

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, December 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 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.

 
 

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:

Foam roller dodgeball or coach’s choice

then,

2 rounds of:

10 banded face pulls

10 prone T’s

10 prone W’s

10 prone Y’s

10 behind neck squat press w/PVC

 

 

Part 2:

Review OHS

then,

3, 3, 3 OHS building to 70-80% 1RM

 

 

Strength/skill:

5 x 3 OHS at 70-80% 1RM

  • Maintain weight for all 5 sets

  • If you fail a set, reduce weight by 5% and maintain

  • If new to this movement or you struggle with technique, stay at a moderate weight

  • Rest 2-3 min between sets

 

 

Training:

“Nancy”

5 rounds for time of:

run 400m

15 OHS (95/65)

(compare to 4/22/16)

 

Post OHS weight and “Nancy” time to TotalWOD!

 

 

Scaling Options:

General

  • sub “nautical nancy” (500m row + 15 OHS)

OHS

  • scale to weight that allows 10-15 unbroken reps 1st round

WOD – November 30, 2016

This weekend:

  • 12/3 and 12/4 (choose day that best fits your schedule) – Rowing/erg seminar with Sandy!  $30/person.  Saturday, 12/3 from 10-12:30 and Sunday, 12/4 from 9-11:30.  We are offering the seminar on BOTH days, so hopefully everyone can attend!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know! 

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, December 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 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.

 
 

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,

junkyard dog

 

 

 

Part 2:

Review clean complex (clean pull + hang clean + clean)

then,

3 sets with empty barbell of:

3 muscle cleans

3 front squats

3 cleans from full extension

3 hang cleans

3 cleans

then,

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

 

Strength/skill:

5 x clean complex (clean pull + hang clean + clean)

  • Start at 60% hang clean 1RM

  • Increase weight each set to a target of 80-90% hang clean 1RM

  • Rest 2-3 min between sets

  • If new to these movements, increase to light/moderate weight and maintain

 

 

Training:

“Subdued”

AMRAP 10 min of:

7 power cleans (155/105)

7 C2B Pull-ups

 

Post clean complex weight and “Subdued” rounds completed to TotalWOD!

 

 

Scaling options:

Power cleans

  • scale weight to ~60% power clean 1RM

C2B pull-ups

  • sub jumping C2B pull-ups

  • sub foot assisted C2B pull-ups

  • sub chest to ring, ring rows

 

WOD – November 29, 2016

This weekend:

  • 12/3 and 12/4 (choose day that best fits your schedule) – Rowing/erg seminar with Sandy!  $30/person.  Saturday, 12/3 from 10-12:30 and Sunday, 12/4 from 9-11:30.  We are offering the seminar on BOTH days, so hopefully everyone can attend!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know! 

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, December 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 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.

 
 

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 frankenstein/soldier kicks

20m butt kicks

20m single leg good mornings

20m walking lunge

20m bear crawl

20m broad jumps

 

 

 

Part 2:

Review handstands and WOD movements and appropriate scales

then,

5 min to warm-up for handstand walks/scaled movements

 

Strength/skill:

EMOM x 10 min perform one from list below:

  • Advanced – max distance handstand walk

  • Intermediate – 30 sec handstand hold

  • Beginner – 1-2 wall walks

 

Training:

“Escalator”

AMRAP 20 min of:

1 HSPU + 1 T2B + 5 squats

20 double unders

2 HSPU + 2 T2B + 10 squats

20 double unders

3 HSPU + 3 T2B + 15 squats

20 double unders

etc, increasing by 1 HSPU, 1 T2B and 5 squats each time. Perform 20 DU between each set of movements.

Score = total rounds + partials

 

Post “Escalator” rounds + partial rounds to TotalWOD!

 

 

Scaling options:

HSPU

  • scale box assisted

  • scale HSPU from downward dog position

T2B

  • sub dragon flags

  • sub knees to elbow or knees to 90 degrees

Double unders

  • sub 60 single unders

  • sub 20 tuck jumps

WOD – November 28, 2016

This weekend:

  • 12/3 and 12/4 (choose day that best fits your schedule) – Rowing/erg seminar with Sandy!  $30/person.  Saturday, 12/3 from 10-12:30 and Sunday, 12/4 from 9-11:30.  We are offering the seminar on BOTH days, so hopefully everyone can attend!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know! 

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, December 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 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.

 
 

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,

3 rounds with an empty barbell of:

10 kang squats

10 SDHP

10 good mornings

 

 

 

Part 2:

Review deadlifts

then,

2-3 sets of 3 deadlifts building to “Strength” weight

 

 

Strength/skill:

Deadlifts – 5 x 3 at 70-80% 1RM

  • maintain weight for all 5 sets

  • rest 2 min between sets

  • If new to deadlifts, build to moderate weight and perform 5 x 5

 

 

Training:

“Double guess”

AMRAP 10 min of:

10 alternating arm KB snatch (1.5/1)

10 box jump overs (24/20)

 

 

Post deadlift weight and “Double guess” rounds to comments!

 

 

Scaling options:

KB snatch

  • scale KB weight to allow 10 reps without a significant pause

Box jump overs

  • scale box height to allow jumping

WOD – November 23, 2016

Thanksgiving schedule:

  • Thanksgiving day – we will have 2 classes ONLY at 7am and 8:30am

  • Black Friday – we will have open gym from 8-10am ONLY

 

 

Save the date

  • 12/3 and 12/4 (choose day that best fits your schedule) – Rowing/erg seminar with Sandy!  $30/person.  Saturday, 12/3 from 10-12:30 and Sunday, 12/4 from 9-11:30.  We are offering the seminar on BOTH days, so hopefully everyone can attend!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know! 

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, December 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 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.

 
 

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:

3 pull-ups

4 push-ups

5 sit-ups

10 squats

 

 

 

Part 2:

Review deadlifts

then,

2-3 sets of 3 deadlifts building to “Strength” weight

 

 

Strength/skill:

Deadlifts – 5 x 5 at 60-70% 1RM

  • maintain weight for all 5 sets

  • focus on technique

 

 

Training:

“Barbara”

5 rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest exactly 3 min between rounds

(compare to 5/18/15)

 

 

Post deadlift weight and “Barbara” time to comments!

 

 

Scaling options:

General

  • scale rounds or reps to make the workout fit within your abilities

pull-ups

  • sub ring rows
  • sub banded or jumping pull-ups

push-ups

  • sub band assisted push-ups
  • sub knee push-ups

 

WOD – November 22, 2016

Thanksgiving schedule:

  • Thanksgiving day – we will have 2 classes ONLY at 7am and 8:30am

  • Black Friday – we will have 2 classes ONLY.  Time tbd

 

 

Save the date

  • 12/3 and 12/4 (choose day that best fits your schedule) – Rowing/erg seminar with Sandy!  $30/person.  Saturday, 12/3 from 10-12:30 and Sunday, 12/4 from 9-11:30.  We are offering the seminar on BOTH days, so hopefully everyone can attend!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know! 

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, December 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 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.

 
 

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:

20 sec work/10 sec rest x 4 each movement of:

squats

push-ups

sit-ups

 

 

 

Part 2:

Review power and squat clean

then,

2 rounds with an empty barbell of:

3 muscle cleans

3 front squats

3 hang power cleans

3 power cleans

3 squat cleans

then,

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

 

Strength/skill:

6 x clean complex (power clean +  squat clean + front squat)

  • start at 50-60% 1RM

  • Increase weight each set to max 80-90% power clean 1RM

  • Rest 2-3 min between sets

  • If new to this movement, perform power clean and squat clean from the hang position at moderate weight

 

Training:

For time:

Row 2000m

 

Post complex weight and 2K row time to TotalWOD

WOD – November 21, 2016

Thanksgiving schedule:

  • Thanksgiving day – we will have 2 classes ONLY at 7am and 8:30am

  • Black Friday – we will have 2 classes ONLY.  Time tbd

 

Save the date

  • 12/3 and 12/4 (choose day that best fits your schedule) – Rowing/erg seminar with Sandy!  $30/person.  Saturday, 12/3 from 10-12:30 and Sunday, 12/4 from 9-11:30.  We are offering the seminar on BOTH days, so hopefully everyone can attend!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know! 

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, December 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 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.

 
 

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:

200m run

then,

2 rounds with an empty barbell of:

10 back squat

10 push press

10 thrusters

10 pull ups or banded pull-downs

 

 

 

 

Part 2:

Review rope climbs and handstand holds and appropriate scales. Review back squat and push press prior to WOD.

then,

few minutes to get set-up/practice rope climbs/HS holds

 

 

Strength/skill:

EMOM x 12 mins of:

  • even- 30 sec handstand hold

  • odd- 1-2 rope climbs

 

 

Training:

“Coffee Haus”

For time:

21-18-15-12-9-6-3

Back squat (75/55)

Push press (75/55)

 

Post “Coffee haus” time to TotalWOD

 

 

Scaling options:

back squat and push press

  • scale weight to allow push press and back squat to be done with a single barbell

WOD – November 18, 2016

Save the date

  • 11/19 – East Hampton High School erg-a-thon, 10am-1pm

  • 12/3 and 12/4 (choose day that best fits your schedule) – Rowing/erg seminar with Sandy!  $30/person.  Saturday, 12/3 from 10-12:30 and Sunday, 12/4 from 9-11:30.  We are offering the seminar on BOTH days, so hopefully everyone can attend!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know! 

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, December 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 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.

 
 

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 Frankenstein/soldier kicks

20m butt kicks

20m single leg good mornings

20m lunges

20m bear crawl

20m broad jumps

 

 

 

Part 2:

Review power snatch and thrusters

then,

3 rounds with an empty barbell of:

3 muscle snatch

3 Klokov press/behind neck strict press

3 hang snatch high pulls

3 power snatch

then,

3-4 min to warm up to WOD weight

 

 

 

Training:

Part 1:

HERO Friday

“Randy”

For time:

75 power snatch (75/55)

(compare to 5/28/16)

 

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 

rest 5 min, then

 

Part 2:

3 Rounds (NOT for time):

Max unbroken thrusters (95/65)

Rest as needed between sets

 

Post “Randy” time and thruster reps separately to TotalWOD

WOD – November 17, 2016

Save the date

  • 11/19 – East Hampton High School erg-a-thon, 10am-1pm

  • 12/3 and 12/4 (choose day that best fits your schedule) – Rowing/erg seminar with Sandy!  $30/person.  Saturday, 12/3 from 10-12:30 and Sunday, 12/4 from 9-11:30.  We are offering the seminar on BOTH days, so hopefully everyone can attend!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know! 

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, December 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 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.

 
 

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:

5 pull-ups

10 push-ups

15 squats

 

 

Part 2:

Review HSPU (and appropriate scales) and floor press

then,

5-7 minutes to prep HSPU and build to EMOM floor press weight (60% effort or 1RM)

 

 

Strength/skill:

EMOM x 12 min:

  • even: 5-8 HSPU or scaled HSPU from box/downward dog position

  • odd: 5-10 floor press at 60% 1RM

  • Record weight used for floor press in TotalWOD

 

Training:

“Worst day of my life”

For Time:

Row 1000m

100 Burpees

 

 

Post weight used for floor press and “Worst day of my life” time to TotalWOD!

WOD – November 16, 2016

Save the date

  • 11/19 – East Hampton High School erg-a-thon, 10am-1pm

  • 12/3 and 12/4 (choose day that best fits your schedule) – Rowing/erg seminar with Sandy!  $30/person.  Saturday, 12/3 from 10-12:30 and Sunday, 12/4 from 9-11:30.  We are offering the seminar on BOTH days, so hopefully everyone can attend!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know! 

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts on Tuesday, December 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 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.

 
 

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:

ʺRoxanneʺ

Play the song Roxanne and do 1 burpee everytime the work ʺRoxanneʺ is said with jumping jacks in between

 

 

Part 2:

Review strict pull-ups and appropriate scales (eccentric movement in particular)

then,

3-4 min to warm-up for strict pull-ups

 

Strength/skill:

Strict pull-ups/eccentric pull-ups EMOM x 10 min:

  • min 1: 2 strict pull-ups

  • min 2: 4 strict pull-ups

  • min 3: 6 strict pull-ups

  • etc, increasing by 2 strict pull-ups every minute

  • If you fail, start over 

  • Your score is total pull-ups achieved

 

Training:

Hero Wednesday

“Michael”

3 rounds for time of:

Run 800m

50 back-extensions

50 sit-ups

(compare to 6/28/16)

 

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