January 29, 2017

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WOD – January 30, 2017

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 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:

3 rounds of:

5 shoulder pass throughs

10 push-ups

15 squats



Part 2:

Review kipping progression


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



Part 3:

Review EMOM movements and scaling options




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!





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:


  • sub ring rows

  • scale leg assisted pull-ups

  • sub banded pull-downs

Hang power snatches

  • scale weight to ~40-50% 1RM