March 14, 2017

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WOD – March 15, 2017

Normal schedule today!


New Physical challenge for 17.3: row 5K.  You have until the 17.4 announcement to get it done.



Join us for 17.4 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.



17.2 division winners:

1st – Jake
2nd – Kristin
3rd – Lulu
4th – McKayla
5th – Heather

Scaled Women
1st – Melissa H
2nd – Amy
3rd – Jess A
4th – Row Sandy
5th – Sue

Scaled Men
1st – John C
2nd – Jim
3rd – Sergio
4th – Ed
5th – Derek

Masters Women
1st – Beckwith
2nd – Mary
3rd – Tami
4th – Christine
5th – Kathy D

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Tom K
5th – Mike P

Rx Women
1st – Melissa F
2nd – Jackie
3rd – Ally
4th – Emily O
5th – Emily B

Rx Men
1st – Mark
2nd – Jay
3rd – Charlie
4th – Chris H
5th – Steve K


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, March 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.


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:

Row 500m (suggest 200m legs only, 200m legs and back, 100m full row)


bulletproof shoulders



Part 2:

Review C&J


2 rounds with an empty barbell of:

5 muscle cleans

4 front squat

5 push press

5 hang power cleans

5 jerks

5 full cleans


2 sets of 3 C&J building to starting “strength” weight




C&J – 3, 3, 3, 3, 3, 3

  • Start at 40-50% C&J 1RM

  • Increase by 5% each set as technique allows

  • These do not need to be tap and go…drop and reset, but keep the reps fast (no more than 3-5 sec rest between reps)

  • Rest ~2-3 min between sets



“Clean up”

For max reps:

min 0-3:  air squats

min 3-6:  sandbag over the shoulder toss (sub medball or slam ball if necessary)

min 6-9:  alternating arm KB cleans (1.5/1)



Scaling Options:

KB cleans

  • scale weight to allow unbroken reps for 1st 30-45 sec