March 26, 2017

You are browsing the site archives by date.

WOD – March 27, 2017

Thank you all for the BEST Open/Intramural season to date!!  These were a magical 5 weeks.  We will collate the scores and announce the winners this week! 


We will be cancelling TotalWOD this week and switching to a new software.  Please go through TotalWOD and pull any max lift numbers off the software as well as benchmark workout times!


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:

500m row


3 rounds with an empty barbell:

10 good mornings

10 back squats

10 romanian deadlifts


10 x 3 sec cobra stretch



Part 2:

Review deadlift and WOD movements/scales


2 sets building to 40-50% 1RM Deadlift




Deadlift – 5, 5, 3, 3, 2, 2, 1, 1

  • Start at 40-50% 1RM

  • Increase ~5% each set until heavy

  • Go for a new 1RM if you’re feeling it!

  • Form and technique FIRST!  No sloppy reps.  If you fail or get sloppy, reduce weight and maintain




“Don’t Look At Me”

15 rounds for time:

2 deadlifts (225/155)


6 box jumps (24/20)


Post deadlift weight and “Don’t look at me” time to TotalWOD!


Scaling options:


  • scale weight to ~50% 1RM


  • scale HSPU from box or downward dog position

  • sub strict/push press at a moderate weight

Box jumps

  • scale box height