February 16, 2017

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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!





    • 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:

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




EMOM x 12 min:

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

  • Odd: 5-7 ring dips




“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


etc, increasing by 3 each round until time is up


Post “Open Like” rounds to TotalWOD!!



Scaling Options:


  • scale 95/65 or 75/55


  • sub knees to 90 degrees