February 2017

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WOD – March 1, 2017

FRESH TO DEATH…Jersey Shore theme this FNL!!  Join us for 17.2 this Friday night!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

17.1 division winners:

Teens
1st – Kristin
2nd – Ruth
3rd – Natalie
4th – Lulu
5th – Nathan

Scaled Women
1st – Kerri
2nd – Sandy SE
3rd – Bessy
4th – Karen
5th – Kathy D

Scaled Men
1st – Bob
2nd – Sergio
3rd – John C
4th – Scott
5th – Dave

Masters Women
1st – Mary
2nd – Beckwith
3rd – Christine
4th – Sue
5th – Tami

Masters Men
1st – Bryan
2nd – Steve F
3rd – Mike P
4th – JJ
5th – Jim

Rx Women
1st – Ally
2nd – Kelly
3rd – Melissa F
4th – Emily Oleson
5th – Chloe

Rx Men
1st – Mark
2nd – Charlie
3rd – Jay
4th – Chris H
5th – Steve K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

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 started Tuesday, February 28, 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:

20 sec work/10 sec rest of:

Wall squats

Strict press with empty barbell

Barbell Good morning

Static wrist extensions (10 sec each side)

 

 

 

Part 2:

Review front squat/front rack mobility and WOD movements/scales

then,

3 sets of 3 front squat building to starting “strength” weight

 

 

Strength/skill:

Front squats – 3, 3, 3, 3, 3

  • Start at 50-60% 1RM

  • Increase 5-10% each set as tolerated

  • Rest 90-120 sec between sets

 

Training:

“Who’s Texting Arvin”

AMRAP 8 min of:

1 HSPU, 1 C2B pull-ups, 1 burpee

2 HSPU, C2B pull-ups, 2 burpees

3 HSPU, 3 C2B pull-ups, 3 burpees

etc,

until time is up

 

Post front squat weight and “Who’s Texting Arvin” rounds to TotalWOD!!

 

 

Scaling options:

HSPU

  • scale to HSPU off box

  • sub HSPU from downward dog position

C2B pull-ups

  • sub chest to ring rows

  • sub leg assisted C2B pull-ups

WOD – February 28, 2017

FRESH TO DEATH…Jersey Shore theme this FNL!!  Join us for 17.2 this Friday night!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

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, February 28, 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:

500 m row

then,

2 rounds:

10 shoulder pass throughs

10 PVC OHS

10 Sott’s press

 

 

 

 

Part 2:

Burgener warm-up and snatch review (review WOD movements prior to WOD)

then,

2 rounds of:

3 muscle snatch

3 OHS

3 snatch balance

3 hang snatch

3 full snatch

then,

2-3 sets of 1-2 snatch building to strength weight

 

Strength/skill:

Snatch EMOM x 10 min at 70-80% 1RM

  • Start and maintain same weight for all sets

  • Goal = no misses!

  • If new to snatch, use a moderate weight (50% effort) and perform snatch from the hang

 

 

Training:

“IFF”

For Time:

*All barbell movements at 75/55

60 double unders

15 Russian KBS (1.5/1)

30 snatches

15 Russian KBS

30 clusters

15 Russian KBS

30 deadlifts

15 Russian KBS

60 double unders

 

 

Post snatch weight and “IFF” time to TotalWOD!!

 

 

Scaling options:

Weights

  • scale weight to allow unbroken KBS and light barbell movements

Double unders

  • sub tuck jumps

  • sub max double unders/attempts in 1:30

 

WOD – February 27, 2017

THE OPEN AND INTRAMURAL HAS BEGUN!!  Join us for 17.2 this Friday night!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

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, February 28, 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:

200m run

5 T2B

10 wall balls

 

 

 

 

Part 2:

Review WOD movements

then,

5-7 minutes to determine your movements for the skill/strength segment

  • Some suggested movements: muscle ups/progressions, pistols/progressions, HSPU or holds, skin the cats/ball-ups, DU, hollow rocks/holds

 

Strength/skill:

EMOM x 10 min of skill/goat work:

  • Perform one movement on the even minute and the other movement on the odd.  Rep scheme/duration of hold should be moderate in intensity

 

 

Training:

“Rahn Staap”

4 rounds for time of:

10 clean & jerk (135/95)

15 T2B

20 wall balls (20/14)

200m run

 

Post “Rahn Staap” time to TotalWOD!!

 

 

Scaling options:

C&J

  • scale to allow 10 unbroken reps (40-50% 1RM)

T2B

  • sub knees to elbow or knees to 90 degrees

  • sub dragon flags

Wall balls

  • scale weight to hit target every throw

Run

  • sub 250m row

 

 

WOD – February 24, 2017

THE OPEN AND INTRAMURAL HAS BEGUN!!  The first Friday Night Lights event is TONIGHT!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

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, February 28, 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 walking lunge

7 goblet squats (with dumbbell)

6 dumbbell snatch

3 burpee tuck jumps

Part 2:

Review WOD movements

then,

5-7 minutes to prep for 17.1

 

Training:

“CFG Open Workout 17.1″

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Time cap: 20 minutes

Rx’d:
(Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled:
(Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

 

 

 

Post “CFG Open Workout 17.1″ time to TotalWOD!!

 

WOD – February 23, 2017

The first Friday Night Lights event is this Friday, 2/24!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

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, February 28, 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:

Rowling x 3

  • Row exactly 250m!  Perform 1 burpee for each meter over 250m

 

Part 2:

Review Turkish get-ups and WOD movements as necessary

 

 

Strength/skill:

EMOM x 10 min:

  • even: 30 sec suitcase carry (20m back and forth until time is up) using KB (1.5/1).  Switch arms each set.

  • odd: 2 alternating arm TGU (1.5/1 or 50/35)

 

Training:

“Open season”

For time:

21-15-9:

Floor press (50% body weight)

Box jump overs (24/20)

*30 double unders after each round

 

 

Post “Open season” time to TotalWOD!!

 

 

Scaling Options:

Floor press

  • Scale weight to allow at least 15 unbroken reps 1st round

Box jump overs

  • scale box height as needed

DU

  • sub tuck jumps

  • sub 60 SU

WOD – February 22, 2017

S2CF Intramural teams have been formed!!  The first Friday Night Lights event is this Friday, 2/24!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm class is cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

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, February 28, 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:

Using a PVC:

21-15-9 of:

muscle cleans

front squats

push press

 

 

 

Part 2:

Review clean and jerk

then,

2 rounds with an empty barbell of:

3 high hang cleans

3 hang cleans

3 front squats

3 jerks

3 C&J

then,

3 sets of 1-2 C&J build to 50% 1 RM

 

 

 

Strength/skill:

C&J singles:

  • 3 x 1@ 50%

  • 2 x 1@ 60%

  • 2 x 1@70%

  • 2 x 1@80%

  • 1@90%

  • Be sure to rest 1-2 min between each single

  • If new to this movement, perform 8-10 singles at a moderately heavy weight (50-60% effort)

 

Training:

**Benchmark Wednesday**

“Grace”

For time:

30 C&J (135/95)

(Compare to 10/23/15)

 

Post C&J max weight and “Grace” time to TotalWOD!!

 

 

Scaling Options:

C&J

  • Scale weight to complete “Grace” in no more than 5-6 minutes (1st 10-15 reps unbroken)

WOD – February 21, 2017

S2CF Intramural teams have been formed!!  The first Friday Night Lights event is this Friday, 2/24!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm class is cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

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, February 28, 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

then,

2 rounds of:

10 wall balls

10 thrusters with empty barbell

10 barbell good mornings

 

 

 

 

Part 2:

Review WOD movements

 

 

Strength/skill:

15 min to work on an area of weakness/development (suggestions: pull-up/MU scales, HSPU scales, pistols, flexibility/mobility)

 

Training:

“Baby Briggs”

AMRAP 20 min of:

Row 1000m

75 wall balls (20/14)

50 burpees

25 thrusters (45/35)

 

Post “Baby Briggs” reps to TotalWOD!!

 

 

Scaling Options:

Scale entire WOD rep scheme so you are able to perform all movements in the 20 min time cap (for example, row 1000m and 25-50 each movement)

WOD – February 20, 2017

S2CF Intramural teams have been formed!!  The first Friday Night Lights event is this Friday, 2/24!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

 

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

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, February 28, 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:

400m run

then,

3 rounds:

20 sec work/10 sec rest of:

Squat Jumps

Strict press w/empty barbell

Double Unders

 

 

 

Part 2:

Review back squat

then,

3 sets of 3-5 back squats building to starting “strength” weight

 

 

Strength/skill:

Back squat – 5, 5, 5, 5, 5

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

  • Rest 90-120 sec between each set

  • Go for a new 5RM if you’re feeling it!

 

 

Training:

“JJ Special”

For time:

10 HSPU / 1 back squat (135/95)

9 HSPU / 2 back squats

8 HSPU / 3 back squats

etc, until

1 HSPU / 10 back squats

 

Post back squat weight and “JJ Special” time to TotalWOD!!

 

 

Scaling Options:

HSPU

  • scale HSPU off box

  • sub moderately heavy strict press

  • sub HSPU from downward dog position

Back squat

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

WOD – February 17, 2017

S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

  • sign-up for intramural by 2/17 to guarantee a t-shirt!

 

 

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, February 28, 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 with an empty barbell of

10 push press

10 front squats

10 thrusters

 

 

Part 2:

Review movements in WOD and strength/skill segments

 

 

Strength/skill:

EMOM x 12 min:

  • Even: 5 barbell bent over rows (30-40% DL 1RM)

  • Odd: 5-7 ring dips

 

 

Training:

“Open Like”

AMRAP 10 min of:

3 clean and jerk (135/95) / 3 T2B

6 C&J / 6 T2B

9 C&J / 9 T2B

12 /12

15/15

etc, increasing by 3 each round until time is up

 

Post “Open Like” rounds to TotalWOD!!

 

 

Scaling Options:

C&J

  • scale 95/65 or 75/55

T2B

  • sub knees to 90 degrees

WOD – February 16, 2017

S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

  • sign-up for intramural by 2/17 to guarantee a t-shirt!

 

 

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, February 28, 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 shoes out of foot stretchers

then,

3 rounds of:

5 bar over burpees

10 empty barbell push press

 

 

Part 2:

Review skill and WOD movements

 

Strength/skill:

EMOM x 12 min:

  • Even: 30 DU’s or 30 sec on/30 sec off

  • Odd: 5 HSPU (scale off box or 5 heavy push press)

 

 

Training:

“GI Jane”

For time:

100 burpee pull-ups

(compare to 7/26/16)

 

Post “GI Jane” time to TotalWOD!!

 

 

Scaling Options:

Burpee pull-ups

  • sub 1 burpee + 1 jumping pull-up