January 3, 2017

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WOD – January 4, 2017

VOLLEYBALLERS!!  Be sure to let us know ASAP if you’re interested!  The league starts this Thursday or next Thursday (awaiting confirmation from Sports on 66)



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





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

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

    • Friday – 10am-11am



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.





Part 1:

Run 400


2 rounds of:

5 muscle cleans (empty bar)

5 strict press (empty bar)

5 good mornings (empty bar)

5 strict pull-ups

5 hinge rows (may sub banded face pulls)



Part 2:

Review clean and jerk


2 sets with an empty barbell of:

3 hang power cleans

3 front squats

3 push press

3 jerks

3 cleans


1-2 clean and jerk building to starting “strength” weight




1 Clean and jerk EMOM x 10 min

  • start at 40-50% 1RM

  • increase weight each set to a heavy set (~80-85% 1RM)

  • Goal = no missed attempts below 80%




For time:

Run 400m

50 wall balls (20/14)

Run 400m

40 deadlift (135/95)

Run 400m

30 C2B pull-ups

Run 400m

20 power cleans (135/95)



Post C&J weight “Recharge” time to TotalWOD



Scaling Options:


  • sub 500m row

Wall balls

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

deadlift and power clean

  • scale weight to allow you to use a single barbell

C2B pull-ups

  • sub ring rows

  • sub leg assisted C2B pull-ups