March 21, 2017

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WOD – March 22, 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:

3 rounds of:

10 PVC shoulder pass throughs

10 PVC OHS

10 PVC Sott’s press

 

Part 2:

Burgener Warmup/review snatch

then,

2 rounds with an empty barbell:

3 high hang power snatch

3 overhead squat

3 hang snatch

3 snatch balance

3 snatch

 

 

Strength/skill:

High Hang Snatch:

  • 3 reps at 50% 1RM

  • 3 reps at 60% 1RM

Hang Snatch:

  • 3 reps at 60% 1RM

  • 3 reps at 70% 1RM

Snatch:

  • 3 reps at 70% 1RM

  • 2 reps at 80% 1RM

  • 1 rep at 90% 1RM

Reset after each rep (avoid ‘touch and go’ reps)

Goal = no misses!!

Rest two min between sets

 

 

Training:

“In it to win it, part 2″

AMRAP 7 min of:

5 burpees

1 squat snatch (135/95)

5 burpees

2 squat snatch

5 burpees

3 squat snatch

etc, increasing snatch reps each set

(compare to 5/23/16)

 

Post snatch weight and “IITWI, pt 2″ reps completed to TotalWOD!

 

 

Scaling Options:

Snatch

  • scale weight to moderately heavy (~70%) 1RM