February 22, 2017

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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!





    • 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:

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




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)



“Open season”

For time:


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


  • sub tuck jumps

  • sub 60 SU