January 18, 2017

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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!





    • 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 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.





Part 1:

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


250m row with feet outside foot stretchers


Part 2:

Review WOD movements and appropriate scales




Partner 5k row (switch every 500m)





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:


  • scale weight to allow unbroken thrusters 1st few rounds