March 23, 2017

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WOD – March 24, 2017

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

 

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:

15 air squats

10 shoulder circles

10 sec Samson stretch

 

Part 2:

PVC Fran

then,

20 sec on/10 sec off x 6 rounds of:

Double unders

 

 

Training:

“CFG Open Workout 17.5″

10 rounds for time of:

9 thrusters

35 double-unders

M 95 lb. F 65 lb.

Time cap: 40 minutes

 

Rx’d:

(Ages 16-54)

Men use 95 lb.

Women use 65 lb.

 

Teenagers 14-15:

Boys use 65 lb.

Girls use 45 lb.

Master 55+

65/45

 

 

 

Scaled:

(Ages 16-54)

65 and single unders / 45 and single unders

 

Scaled Teenagers 14-15:

Boys use 45 lb. and perform single-unders

Girls use 35 lb. and perform single-unders

Scaled Masters 55+:

Men use 45 lb. and perform single-unders

Women use 35 lb. and perform single-under