WOD – March 18, 2015

Join us at 8:00 p.m. at the gym Thursday for the live broadcast of 15.4!!

The Open
February 26 – March 30, 2015
15.4: March 19-23
15.5: March 26-30

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  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.  Kayla’s first day with S2CF was Tuesday, 3/10.

 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to 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.  More details to come.  Please tell your friends and family about the new process!

 

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made.  This change was effective Thursday, 2/26.

 

WOD

Strength:

Front squat 8, 6, 4, 2, 2, 1, 1 (start at 40-50% 0f 1RM and rest 2 mins between sets)

Training:

“Wing It”

AMRAP 5 mins. of:

5 front squats (115/75)

7 T2B

 

***Post rounds to comments!

 

Accessory work:

Tabata:

sit-ups and

kettlebell swings

 

 

Scaling:

Front squat

  • scale weight to 105/65, 95/55

T2B

  • scale to bring legs as high as possible

  • scale to K2E

  • scale to T2B on the floor

  • sub 20 sit-ups

23 Thoughts on “WOD – March 18, 2015

  1. Leanne on March 18, 2015 at 7:17 am said:

    125# for 1 rep, no PR. Didn’t do last 1 rep set. legs weren’t feeling it today.

    “wing it”- 5rds +6 @ rx, plus accessory tabata

  2. Becky K. on March 18, 2015 at 10:32 am said:

    155# for 1 rep, but will probably jump ore next time we do this….165# is y 1 rep max
    “Wing it” 4 rounds +3 @ RX + accessory tabata

  3. Mike C on March 18, 2015 at 6:48 pm said:

    255# FS
    6 rds + 7 RX
    163 Tabata

  4. Kevin K. on March 18, 2015 at 7:46 pm said:

    235# FS. Same as previous PR. Wing It: 4+9 RX.
    Tabata: 182.

  5. Tom K on March 18, 2015 at 8:44 pm said:

    185# FS

    Wing It: 5+2 Rx

    Tabata: 175 reps

  6. Nicole on March 18, 2015 at 8:57 pm said:

    135# front squat (+10# PR)

    Wing it- 5rds RX for weight knees up for T2B

    Tabata-170reps

  7. 205 fs. Still taking it easy.
    4 rounds.

  8. orion on March 18, 2015 at 9:58 pm said:

    265# fs. 5+5 rx. Failed on the last t2b. 162 accessory.

  9. A monetary advisor is your planning partner.

  10. I know this site provides quality depending articles and
    additional information, is there any other web page which provides these data in quality?

  11. Very great post. I simply stumbled upon your weblog and wished to
    mention that I’ve truly loved browsing your
    weblog posts. After all I’ll be subscribing in your feed and I hope you write
    again very soon!

  12. Pretty section of content. I just stumbled upon your blog and in accession capital to assert that
    I acquire actually enjoyed account your blog posts. Any way I’ll be subscribing to your augment and even I achievement you access consistently quickly.

  13. Just wish to say your article is as amazing. The clearness in your post is just excellent and i
    could assume you’re an expert on this subject. Well with your
    permission let me to grab your feed to keep up to date with forthcoming post.
    Thanks a million and please carry on the gratifying work.

  14. Valuable information. Lucky me I found your site by accident, and I
    am shocked why this accident did not took place
    earlier! I bookmarked it.

  15. Thank you for the good writeup. It in reality was a
    entertainment account it. Glance complicated to more brought
    agreeable from you! By the way, how could we
    be in contact?

  16. I have read so many articles on the topic of the blogger lovers but
    this piece of writing is in fact a good article, keep it up.

  17. Hello there! This post couldn’t be written any better!
    Reading through this post reminds me of my old
    room mate! He always kept talking about this. I will forward this write-up to him.

    Pretty sure he will have a good read. Many thanks for sharing!

  18. I just like the helpful information you provide for your articles.
    I’ll bookmark your blog and take a look at again here frequently.
    I’m relatively certain I will be informed plenty of new stuff proper right here!

    Good luck for the next!

  19. Hello there, I discovered your web site by the use of Google at the same time
    as searching for a comparable topic, your website got here up,
    it appears to be like great. I’ve bookmarked it in my google bookmarks.

    Hello there, just became aware of your blog via
    Google, and found that it’s truly informative. I am
    gonna be careful for brussels. I will appreciate if you happen to continue this in future.
    A lot of other people can be benefited from your writing.
    Cheers!

  20. Hello, I believe your site could possibly be having web browser compatibility issues.
    Whenever I take a look at your site in Safari, it looks
    fine however, when opening in I.E., it has some overlapping issues.
    I simply wanted to give you a quick heads up!
    Besides that, excellent site!

  21. It’s an remarkable post in support of all the web users; they will get advantage from it
    I am sure.

  22. Excellent post. I was checking constantly this blog
    and I’m impressed! Very useful information particularly the last part :
    ) I care for such information much. I was looking for this particular info for a
    very long time. Thank you and good luck.

  23. Hmm it looks like your site ate my first comment (it was extremely long) so I guess I’ll just
    sum it up what I submitted and say, I’m thoroughly enjoying your blog.
    I as well am an aspiring blog writer but I’m still new to everything.
    Do you have any tips for inexperienced blog writers?
    I’d really appreciate it.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Post Navigation