March 20, 2017

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WOD – March 21, 2017

LAST WEEK OF THE INTRAMURAL AND OPEN!!  JOIN US FOR A ROCKIN LUAU AND DJ FRIDAY NIGHT!

 

Join us this Friday for 17.5 Friday night LIGHTS!  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.

 

 

17.3 division winners:

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

Scaled Women
1st – Row Sandy
2nd – Leanne
3rd – Karina
4th – Cora
5th – Karen

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

Masters Women
1st – Mary
2nd – Kathy D
3rd – Jen
4th – Becky
5th – Sue

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

Rx Women
1st – Ally
2nd – Melissa F
3rd – Ashley
4th – Chloe
5th – Jackie

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

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

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.

 

WOD

Warm-up/prep:

Part 1:

500m row

then,

3 rounds of:

5 pull-ups

10 push-ups

15 squats

 

Part 2:

Review WOD and skill movments

then,

5 minutes to prep/determine scales for skill segment

 

 

Strength/skill:

EMOM x 10 minutes of:

  • even: 4-8 shoot throughs (add dip and push-up if able)

  • odd: 10 handstand shoulder taps (sub 10-20 sec handstand hold)

 

Training:

“Coconut Bra”

For Time (20 min time cap):

Row 1000m

10 Clean & Jerk (135/95)

80 Double Unders

10 Clean & Jerk

60 Wall balls (20/14)

10 Clean & Jerk

40 Russian KBS (1.5/1)

10 Clean & Jerk

20 T2B

Post “Coconut Bra” time to TotalWOD!

 

 

Scaling options:

C&J

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

DU

  • sub tuck jumps

  • sub 80 SU

WB

  • scale weight to hit the target every throw

KBS

  • scale weight to allow 20 unbroken reps

T2B

  • sub knees to 90 degrees

  • sub K2E