December 2016

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WOD – December 30, 2016

NORMAL SCHEDULE THIS WEEK!!

 

SIGN-UP THIS WEEK:

  • RPM jump rope will be hosting a double under/jump rope seminar at the gym on Sunday, February 12 from 9-11am.  Cost is $35 per person and will be limited to 30 people.  We will open the event to people outside S2CF after January 1st, so don’t wait…sign-up before it’s too late!!

 

 

 

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, January 3, 2017.  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:

2 rounds of:

20m burpee broad jumps

10 medball cleans

then,

row 500m with feet out of foot stretchers

 

 

Part 2:

Review rope climbs and prowler pushes

 

 

Strength/skill:

EMOM x 12 min of:

  • even – 50m prowler push (on turf back and forth)

  • odd – 1-2 rope climbs

 

 

 

Training:

**Benchmark Friday**

“Karen”

For time:

150 wall balls (20/14)

(compare to 6/17/16)

 

Post “Karen” time to TotalWOD

 

 

Scaling Options:

Wall balls

  • scale weight to allow ball to hit target EVERY time

WOD – December 29, 2016

NORMAL SCHEDULE THIS WEEK!!

 

SIGN-UP THIS WEEK:

  • RPM jump rope will be hosting a double under/jump rope seminar at the gym on Sunday, February 12 from 9-11am.  Cost is $35 per person and will be limited to 30 people.  We will open the event to people outside S2CF after January 1st, so don’t wait…sign-up before it’s too late!!

 

 

 

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, January 3, 2017.  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:

10 hanging knees to 90 degrees (no kipping)

10-20 sec half downward dog

40m overhead walking lunge with empty barbell or plate

10 medball snatch

 

 

Part 2:

Review OHS

then,

2-3 sets of 2-3 OHS building to 50% 1RM

 

 

Strength/skill:

7 sets of OHS using the following schema:

  • Set 1: max reps at 50-60% of 1RM

  • Set 2: 8 reps at 65%

  • Set 3: 6 reps at 70-75%

  • Set 4: 4 reps at 75-80%

  • Set 5: 2 reps at 85-90%

  • Set 6: 1 at 95-100% (or PR)

  • Set 7: max reps at 50-60% of 1RM

  • Rest 1-2 minutes between sets or until fully recovered!

  • If new to OHS, maintain weight that allows perfect technique

 

 

Training:

“Fast ball”

For time:

21-15-9 of:

air squats

sit-ups

supermans

**40m suitcase carry (2/1.5) after each round

 

Post OHS weights and “Fast ball″ time to TotalWOD!

WOD – December 28, 2016

NORMAL SCHEDULE THIS WEEK!!

 

SIGN-UP THIS WEEK:

  • RPM jump rope will be hosting a double under/jump rope seminar at the gym on Sunday, February 12 from 9-11am.  Cost is $35 per person and will be limited to 30 people.  We will open the event to people outside S2CF after January 1st, so don’t wait…sign-up before it’s too late!!

 

 

 

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, January 3, 2017.  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 burpees

10 barbell good mornings

10 romanian deadlifts (empty barbell)

5 x 3 sec cobra stretch

 

 

Part 2:

Review WOD movements

then,

2-3 sets of deadlift building to “strength” weight

 

Strength/skill:

Deadlifts – 5 x 3 at 70-80% 1RM

  • maintain weight for all 5 sets

  • rest no more than 90 sec between sets

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

 

 

Training:

“CF Games Open Workout 15.1″

(compare to 9/9/16)

 

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

 

Post deadlift weight and “CF Games Open 15.1″ rounds completed to TotalWOD!

 

WOD – December 27, 2016

NORMAL SCHEDULE THIS WEEK!!

 

SIGN-UP THIS WEEK:

  • RPM jump rope will be hosting a double under/jump rope seminar at the gym on Sunday, February 12 from 9-11am.  Cost is $35 per person and will be limited to 30 people.  We will open the event to people outside S2CF after January 1st, so don’t wait…sign-up before it’s too late!!

 

 

 

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, January 3, 2017.  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 with feet out of foot stretchers

then,

3 rounds of

10 bird dogs

10 wall squats

20 sec prayer stretch

5-10 scapula pull-ups

 

 

Part 2:

Review WOD movements and appropriate scales

then,

3-4 minutes to warm-up/kipping practice for pull-ups

 

 

Strength/skill:

EMOM x 8 min of:

  • even – 45 sec plank hold

  • odd – 5-10 C2B pull-ups (scaled as needed)

 

 

 

Training:

“Holiday Cookies”

For time:

10 HSPU

50 double unders

10 C2B pull-ups

40 double unders

20 hollow rocks

30 double unders

30 Russian KBS (2/1.5)

20 double unders

40 wall balls (20/14)

10 double unders

50 HRPU

10 HSPU

 

Post “Holiday Cookies” time to TotalWOD!

 

 

Scaling options:

HSPU

  • scale HSPU from box or downward dog position

Double unders

  • sub tuck jumps

C2B pull-ups

  • sub leg assisted C2B PU

  • sub jumping C2B PU

Russian KBS

  • scale weight to allow 10-15 unbroken reps

Wall balls

  • scale med ball weight to hit the target with every throw

WOD – December 26, 2016

Holiday schedule:

Monday, 12/26 – 9am, 10am, 4:30pm, and 5:30pm ONLY!

 

 

SIGN-UP THIS WEEK:

  • RPM jump rope will be hosting a double under/jump rope seminar at the gym on Sunday, February 12 from 9-11am.  Cost is $35 per person and will be limited to 30 people.  We will open the event to people outside S2CF after January 1st, so don’t wait…sign-up before it’s too late!!

 

 

 

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, January 3, 2017.  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:

run 50m

10 push-ups

10 squats

10 squat jumps

 

 

Part 2:

Review cleans

then,

3 rounds with an empty barbell of:

3 muscle cleans

3 front squats

3 high hang cleans

3 hang cleans

3 cleans

then,

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

 

 

Strength/skill:

Squat Cleans – 5, 3, 3, 2, 2, 1, 1

  • Start at 50% 1RM and increase 5-10% each set as tolerated

  • If new to this movement, start and maintain moderate weight and perform 7 x 2

  • Rest 1-2 min between sets

 

 

Training:

“The day after”

For time:

10 power cleans (115/85) / 1 box jump over (24/20)

9 power cleans / 2 box jump overs

8 power cleans / 3 box jump overs

etc, until

1 power clean / 10 box jump overs

 

Post clean weight and “The day after” time to TotalWOD!

 

 

Scaling options:

power cleans

  • scale weight to allow 7-10 unbroken reps

box jump overs

  • scale height to allow jumping

WOD – December 23, 2016

Holiday schedule:

Christmas Eve – Regular Saturday schedule

Christmas Day – Regular Sunday schedule

 

SIGN-UP THIS WEEK:

  • RPM jump rope will be hosting a double under/jump rope seminar at the gym on Sunday, February 12 from 9-11am.  Cost is $35 per person and will be limited to 30 people.  We will open the event to people outside S2CF after January 1st, so don’t wait…sign-up before it’s too late!!

 

 

 

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, January 3, 2017.  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:

10 wall squats

10 1/4 squat jumps

5 tempo PVC OHS at 0/10/0/10

 

 

Part 2:

Burgener warm-up

then,

3 rounds with an empty barbell of:

3 muscle snatch

3 hang power snatch

3 power snatch

then,

warm-up and perform a few reps of the complex increasing to starting weight

 

 

 

Strength/skill:

6 x snatch complex (1 hang squat snatch + 1 squat snatch + 2 OHS)

  • Begin at 50-60% snatch 1RM and increase by ~5% each set as technique allows

  • Goal = heavy complex with excellent technique

  • If you are new to this movement, start and maintain a moderate weight and perform all snatches from the hang

  • Rest 2-3 min between sets

 

Training:

“CFG Open workout 11.1″

MENincludes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

WOMENincludes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 30kg)

MASTERS WOMENincludes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)

WOD – December 22, 2016

SIGN-UP THIS WEEK:

  • RPM jump rope will be hosting a double under/jump rope seminar at the gym on Sunday, February 12 from 9-11am.  Cost is $35 per person and will be limited to 30 people.  We will open the event to people outside S2CF after January 1st, so don’t wait…sign-up before it’s too late!!

 

 

Holiday schedule:

Christmas Eve – Regular Saturday schedule

Christmas Day – Regular Sunday schedule

 

 

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, January 3, 2017.  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

 

 

Part 2:

3 rounds of:

10 PVC pass throughs

10 scapula pull-ups

10 scapula push ups

10 squats

then,

Review HSPU and appropriate scales and Turkish get-ups

 

 

Strength/skill:

Turkish get-ups x 10 each arm as heavy as possible with perfect technique!

  • Any break in form, reduce weight and maintain

  • Go at your own pace, this is not a timed exercise!

 

Training:

“Meat Hooks”

AMRAP 14 min of:

Run 200m

3 HSPU’s

Run 200m

6 HSPU’s

Run 200m

9 HSPU’s,

etc, increasing by 3 HSPU each round

 

Post TGU weight and “Meat Hooks” rounds to TotalWOD!

 

Scaling Options:

Run

  • sub 250m row if unable to run

HSPU

  • sub HSPU off box

  • sub HSPU from downward dog position

WOD – December 21, 2016

SIGN-UP THIS WEEK:

  • RPM jump rope will be hosting a double under/jump rope seminar at the gym on Sunday, February 12 from 9-11am.  Cost is $35 per person and will be limited to 30 people.  We will open the event to people outside S2CF after January 1st, so don’t wait…sign-up before it’s too late!!

 

 

Holiday schedule:

Christmas Eve – Regular Saturday schedule

Christmas Day – Regular Sunday schedule

 

 

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, January 3, 2017.  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:

Review WOD movements

then,

perform 2-3 reps of each movement

 

 

Training:

“The 12 pains of Christmas”

The workout is completed just like the song “The 12 Days of Christmas”

1 push press…then 2 thrusters, 1 push press…then 3 lunges, 2 thrusters, 1 push press…then 4,3,2,1 and so on through the 12th movement.  Extra points if you wear a Santa hat or UGLY SWEATER!

1 push press

2 thrusters

3 lunges

4 K2E

5 burpees

6 pull-ups

7 KBS (1.5/1)

8 WB (20/14)

 9 push-ups

10 box jumps (24/20)

11 front squats

12 hang power cleans

**All barbell movements done at the same weight using one of the 3 levels below, so choose carefully!!

 

level 3: 115/75

level 2: 95/65

level 1: 75/45

 

Post time and weight level used to comments!!

(last completed 12/23/15)

 

 

Post “12 pains of Christmas” time to TotalWOD!

WOD – December 20, 2016

SIGN-UP THIS WEEK:

  • RPM jump rope will be hosting a double under/jump rope seminar at the gym on Sunday, February 12 from 9-11am.  Cost is $35 per person and will be limited to 30 people.  We will open the event to people outside S2CF after January 1st, so don’t wait…sign-up before it’s too late!!

 

 

Holiday schedule:

Christmas Eve – Regular Saturday schedule

Christmas Day – Regular Sunday schedule

 

 

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, January 3, 2017.  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:

10 good mornings with band or PVC

10 PVC pass throughs

10 front squats with PVC

10 Sotts press

 

 

Part 2:

Review front rack position and front squats while working front rack mobility.  Review hang squat cleans prior to WOD.

then,

2-3 sets of 2-3 front squat building to “strength” weight

 

 

Strength/Skill:

5 x 3 tempo front squats (3/0/X/0) at 60-70% of 1RM

  • start and maintain same weight for all 5 sets

  • rest ~2 min between sets

 

 

Training:

“MILLLKKK”

5 rounds for time:

10 hang squat cleans (115/75)

10 T2B

 

 

Post front squat weight and “MILLLKKK” time to TotalWOD!

 

 

Scaling options:

HSC

  • scale weight to 10 unbroken reps 1st round

T2B

  • sub K2E or knees to 90 degrees

  • sub dragon flags

  • sub 3:1 sit-ups

WOD – December 19, 2016

SIGN-UP THIS WEEK:

  • RPM jump rope will be hosting a double under/jump rope seminar at the gym on Sunday, February 12 from 9-11am.  Cost is $35 per person and will be limited to 30 people.  We will open the event to people outside S2CF after January 1st, so don’t wait…sign-up before it’s too late!!

 

 

Holiday schedule:

Christmas Eve – Regular Saturday schedule

Christmas Day – Regular Sunday schedule

 

 

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, January 3, 2017.  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 thrusters (empty bar)

5 squat jumps over the barbell

5 SDHP (empty bar)

5 burpees

5 light KBS

 

Part 2:

Review movements in superset

 

 

Strength/Skill:

TO BE DONE AFTER “Victoria”

3 x supersets of ABS + BACK + 10 renegade rows (heavy with full ROM)

  • For ABS, choose from either: 7-10 strict T2B, 10-15 dragon flags or 10-20 GHD sit-ups

  • For BACK, choose from either 10-20 hip extensions or 10-20 supermans

Rest after each superset, NO REST between movements!

 

 

Training:

**HERO MONDAY**

“Victoria” 

5 Rounds for time:

10 Thrusters (95/65)

14 Box Jumps (24/20)

12 SDHP (95/65)

12 Burpees

27 KB Swings (53/35)

Victoria Soto, a 27-year-old teacher, was killed when Adam Lanza, armed with several firearms, invaded Sandy Hook Elementary School in Newtown, slaughtering 20 children and five of Soto’s co-workers, before taking his own life. The death toll may have been higher had Soto not been there. Her first-grade students told their parents and the police that their teacher died after herding them to safety and shielding them from Lanza.

 

Post “Victoria” time to TotalWOD!

 

Scaling options:

Thrusters

  • scale weight to allow 10 unbroken reps

Box jumps

  • scale height to allow jumping

  • sub box step-ups

SDHP

  • scale weight to allow proper ROM and 8-10 unbroken reps

KBS

  • scale weight to allow 15-20 unbroken reps