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.




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


“Wing It”

AMRAP 5 mins. of:

5 front squats (115/75)

7 T2B


***Post rounds to comments!


Accessory work:


sit-ups and

kettlebell swings




Front squat

  • scale weight to 105/65, 95/55


  • 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


  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.

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