February 26, 2017

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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!





    • 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 of:

200m run

5 T2B

10 wall balls





Part 2:

Review WOD movements


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



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




“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:


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


  • sub knees to elbow or knees to 90 degrees

  • sub dragon flags

Wall balls

  • scale weight to hit target every throw


  • sub 250m row