February 14, 2017

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WOD – February 15, 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!





    • 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, 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.





Part 1:

40m jog

20m high knees

20m butt kicks

20m side shuffle left side

20m side shuffle right side

20m bunny hop

20m bear crawl




Part 2:

Review thrusters and power cleans


2 rounds with an empty barbell of:

5 hang power cleans

5 front squats

5 power cleans

5 thrusters


3 sets of 3 thrusters building to “strength” weight




Thrusters – 5 x 3 at 70-75% 1RM

  • Start and maintain same weight throughout all 5 sets

  • May take the bar from the rack or the floor

  • Rest 2 min between sets

  • If you do not know your thruster 1RM, choose a weight ~50-60% 1RM C&J (should be a heavy set of 3)




“Dirty Snow”

AMRAP 12 min of:

5 V-ups

10 power cleans (95/65)

15 HRPU’s

1 rope climb



Post thruster weight and “Dirty snow” rounds to TotalWOD!




Scaling options:

Power cleans

  • scale weight to ~30-40% 1RM

  • choose weight that allows you to complete all 10 reps unbroken

Rope climb

  • scale rope pull-ups

  • scale rope climb sit to stand