January 2017

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WOD – February 1, 2017

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 Tuesday, January 31, 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:

20m high knees

20m butt kicks

20m Frankenstein kicks

20m single leg walking RDL

20m bear crawl

 

 

Part 2:

Review Power C&J (power clean + power/push jerk)

then,

2 rounds with an empty barbell of:

3 muscle cleans

3 front squats

3 push press

3 hang power cleans

3 power cleans

3 jerks

 

 

Part 3:

3 sets of power C&J to starting “strength” weight

 

Strength/skill:

5 x power C&J

  • Start at 50-60% power clean or push jerk 1RM (whichever is greater)

  • Increase each set by 5-10% as tolerated with excellent technique

  • Rest ~2 min between lifts to maximize performance

  • Aim for 80%+ 1RM

 

Training:

“Death by power cleans”

Weight = 135/95

Min 1 = 1 power clean

Min 2 = 2 power cleans

Min 3 = 3 power cleans

etc, until unable to complete the lifts during the allotted time

 

 

Post power C&J weight and “Death by PC” rounds to TotalWOD!

 

Scaling options:

Power cleans

  • scale to ~50% PC 1RM

WOD – January 31, 2017

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 Tuesday, January 31, 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:

2 rounds:

10 PVC front squats

10 PVC thrusters

10 wall squats

10 sit-ups

 

 

Part 3:

Review front squats/front rack position

then,

2 sets of 2-3 front squats building to strength weight

 

 

Strength/skill:

Front squats – 7 x 3 at 70% 1RM

  • Maintain same weight for all 7 sets

  • Rest 90 sec between sets

 

 

Training:

“Little Sebastian”

5 rounds for max reps:

1 min max DU’s/DU attempts

1 min max sit-ups

1 min max medball cleans (20/14)

1 min rest

Score = total reps!

 

 

Post front squat weight and “Little Sebastian” reps to TotalWOD!

 

WOD – January 30, 2017

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 Tuesday, January 31, 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 shoulder pass throughs

10 push-ups

15 squats

 

 

Part 2:

Review kipping progression

then,

5 min to warm-up for pull-ups and determine scaled movement

 

 

Part 3:

Review EMOM movements and scaling options

 

 

Strength/skill:

EMOM x 10 min:

  • Even: 5-10 strict T2B (Scale dragon flags or strict knees to 90 degrees)

  • Odd: 10 Renegade Rows w/moderate or heavy weight maintaining proper technique!

 

 

Training:

“Thirsty”

For time:

10-9-8-7-6-5-4-3-2-1 pull-ups

1-2-3-4-5-6-7-8-9-10 hang power snatches (95/65)

Perform 5 burpees after each round

 

 

Post “Thirsty” time to TotalWOD!

 

 

Scaling options:

Pull-ups

  • sub ring rows

  • scale leg assisted pull-ups

  • sub banded pull-downs

Hang power snatches

  • scale weight to ~40-50% 1RM

WOD – January 27, 2017

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 Tuesday, January 31, 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:

Run 400m

then,

Review WOD movements

then,

2-3 sets of 2-3 reps of each movement

 

 

Strength/skill:

**Done after the WOD**

3 supersets of:

10 weighted sit-ups (or GHD sit-ups)

40 sec plank hold

10 V-Ups

Rest 2-3 minutes after each superset, not between movements!

 

 

 

Training:

**To be done 1st before strength superset**

“Cooley Crippler” 

5 rounds for time:

10 front squats (115/75)

15 stationary front rack lunges (115/75)

20 wall balls (20/14)

25 box jumps (24/20)

 

Post “Cooley Crippler” time to TotalWOD

 

 

Scaling options:

Front squats and lunges

  • scale weight to allow a single barbell and unbroken 1st round

Wall balls

  • scale weight to hit the target every throw

Box jumps

  • scale box height to allow jumping

WOD – January 26, 2017

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 Tuesday, January 31, 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:

Speed/agility ladder

 

Part 2:

Review strength and WOD movements

 

 

Strength/skill:

EMOM x 10 min of:

  • Even:  5-10 ring push-ups (scale to regular push-ups if needed)

  • Odd:  3-7 ring rows (body as horizontal as possible)

  • TotalWOD score = total reps

 

 

Training:

“Russian Tabata” 

8 rounds of 20s on/10s off each movement:

Russian twists (1.5/5)

Calorie row

Russian KB swings (1.5/1)

Single arm KB push-press (switch arms each set)

Score = total reps

 

Post strength reps and “Russian Tabata” reps completed to TotalWOD

 

 

Scaling options:

General

  • scale KB weight as needed

WOD – January 25, 2017

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 Tuesday, January 31, 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:

10 PVC pass throughs

10 PVC OHS

10 Sotts press

10 scapula pull-ups

 

Part 2:

Review power snatch and HSPU

then,

2 rounds with an empty barbell of:

3 muscle snatch

3 snatch balance

3 hang power snatch

3 power snatch

3 OHS

then,

2-3 rounds of power snatch complex (1 PS + 3 OHS) building to “strength” weight

 

 

Strength/skill:

7 x power snatch complex (1 PS + 3 OHS)

  • Start at 50-60% of power snatch 1rm

  • Add ~5% each set as technique allows

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

  • Rest at least 90 sec between sets

 

Training:

“Cheekie”

AMRAP 10 min of:

5 HSPU

5 pull-ups

10 power snatches (75/55)

30 DU’s

 

Post PS complex weight and “Cheekie” rounds completed to TotalWOD

 

 

Scaling options:

HSPU

  • scale HSPU off box or from downward dog position

Pull-ups

  • scale leg assisted

  • sub ring rows

  • sub banded pull downs

Power snatch

  • scale weight to allow unbroken reps 1st round

DU

  • sub tuck jumps

  • sub max DU attempts in 1 min

WOD – January 24, 2017

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 Tuesday, January 31, 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 sit-ups

10 hindu push-ups

10 med ball snatch

10 scap push-ups

then,

5-7 min to practice EMOM movements and determine scales

 

Strength/skill:

EMOM x 14 min of:

  • Even:  3-5 dips (ring or standard)

  • Odd:  5-10 UNBROKEN T2B (choose a rep scheme that you can do unbroken the entire time)

  • TotalWOD score = total reps completed

 

 

 

Training:

“Play Now”

For time:

30-25-20-15-10-5 unbroken wall balls (20/14)

**If you break-up a set, drop the med ball or pause for ANY reason, must restart the set!  DIG DEEP!!

(compare to 5/18/16)

 

 

Post T2B+dip reps and “Play now” time to TotalWOD

 

 

Scaling options:

Wall balls

  • scale weight to hit the target every throw

WOD – January 23, 2017

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 31, 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:

10 wall balls

10 scapula pull-ups

10 sit-ups

10 PVC pass throughs

 

 

Part 2:

Review Back Squats and WOD movements

then,

3 sets of 3 reps building to 50% BS 1RM

 

Strength/skill:

Back squats – 3, 3, 3, 3, 3

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

  • Rest ~2 min between sets, increase to 3 min at heavier weights as needed

 

 

Training:

“Patrice” 

Using a single barbell

5 rounds for time of:

12 OHS (115/75)

9 hang power cleans (115/75)

6 bar facing burpees

 

Post back squat weight and “Patrice” time to TotalWOD

 

 

Scaling options:

OHS and hang power cleans

  • scale weight to allow 12 unbroken OHS reps (30-40% 1RM)

WOD – January 20, 2017

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 31, 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:

Speed/agility ladder

 

 

 

Part 2:

Review each movement

then,

2-3 rounds of 2-3 reps of each movement to warm-up and determine appropriate scales

 

 

Strength/skill:

***TO BE DONE AFTER THE WOD***

Team Abs:

45 sec work/15 sec rest each movement:

Sit-ups

Bicycles

Alternating V-ups

Sidewinders

Reverse crunch

Russian Twist

Plank middle

Plank left

Plank right

 

 

Training:

“Bergeron Open Test” 

AMRAP 20 min of:

50 wall balls (20/14)

50 double unders

40 box jumps (24/20)

40 T2B

30 C2B pull-ups

30 burpees

20 power cleans (145/100)

20 jerks (145/100)

10 muscle ups

 

 

Post “Bergeron Open Test” rounds to TotalWOD

 

 

Scaling options:

General

  • scale weight on barbell and med ball to allow 10-12 unbroken reps

T2B

  • sub knees to 90 degrees

  • sub dragon flags

C2B pull-ups

  • sub ring to chest ring rows

  • sub leg assisted C2B pull-ups

MU

  • scale BMU

  • sub wall climbs

WOD – January 19, 2017

VOLLEYBALLERS!!  Be sure to let us know ASAP if you’re interested!  The league starts the week of 1/17.  They pushed the start date back a few weeks.

 

 

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 31, 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:

Review rowing technique and rowing warm-up (starting sequence, technique drills)

then,

250m row with feet outside foot stretchers

 

Part 2:

Review WOD movements and appropriate scales

 

 

Strength/skill:

Partner 5k row (switch every 500m)

 

 

Training:

“Jazz”

AMRAP 9 min of:

10 thrusters (95/65)

15 barbell push-ups

20 bar hops

 

 

Post 5k row time and “Jazz” rounds to TotalWOD

 

 

Scaling options:

Thrusters

  • scale weight to allow unbroken thrusters 1st few rounds