February 7, 2017

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WOD – February 8, 2017

**CLASS CANCELLED SUNDAY, 2/12, FOR THE RPM SEMINAR**

 

RPM rope discounts, 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!!

 

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 front squat (PVC)

10 sit-ups

10 MBC (20/14)

 

 

Part 2:

Review front squats/rack position and hang power cleans

then,

3 rounds with an empty barbell of:

3 muscle cleans

3 front squats

3 high hang power cleans

3 hang power cleans

then,

2 sets of 5 front squats building to “strength” weight

 

 

Strength/skill:

Front squats – 5 x 6 at 65% 1RM

  • Start and maintain same weight for all 5 sets

  • Rest 2 min between sets

 

 

Training:

“Lug nut”

For time:

10 hang power cleans (115/85) / 1 bar over burpee

9 hang power cleans / 2 bar over burpees

8 hang power cleans / 3 bar over burpees

etc, until

1 hang power clean / 10 bar over burpees

 

 

Post FS weight and “Lug nut” time to TotalWOD!

 

 

 

Scaling options:

Hang power cleans

  • scale weight to allow 10 reps unbroken