WOD – March 1, 2016

AMAZING FIRST FNL OF THE 2016 SEASON!!  Let’s keep the momentum!

 

SCHEDULE CHANGE FOR THE NEXT 5 WEEKS:

  • We will be altering the Thursday evening schedule for the next 5 weeks in order to accommodate the live broadcast of the CF Open workouts at the gym at 8pm.  The schedule for Thursday evenings ONLY will be: 4:30pm, 5:30pm, 6:30pm, 7:15pm

 

Clear your calendar…S2CF bowling night on 3/19!

 

The CF Games Open has begun! 

  • We will be doing live streams of the event announcements at the gym Thursday evenings at 8pm

  • Our “Friday Night Lights” S2CF intramural competition (check out the “events” tab on the website for the official rules) begins Friday, 2/26!  We will throwdown as a group and celebrate afterwards.  This year’s FNL will be an event to remember!  

  • Whether participating or not, please come on down Friday evenings to cheer one another on! 

  • Intramural teams are as follows!!

Team Steve Kabatznick                 

  1. Steve Frances
  2. Jackie
  3. Becky
  4. Tami
  5. Kerri
  6. Mariah
  7. Sue
  8. Scott
  9. Mike Pet
  10. Mike Morgan
  11. Tom B
  12. Jack
  13. Matt
Team Mike Cioe

  1. Jay
  2. Chloe
  3. Mary
  4. Kaitlyn
  5. Emily
  6. Heather
  7. Jim
  8. Bob
  9. Tom K
  10. Tom S
  11. Roland
  12. Maureen
  13. Kim K

 

Team Chris Hanson

  1. Bryan
  2. Jen
  3. Amy
  4. Ashley
  5. Kathy F
  6. Elise
  7. Jillian
  8. John F
  9. Kevin
  10. John C
  11. Larry
  12. Grit
  13. Jeff
Team Mark Tu

  1. Deirdre
  2. Melissa
  3. JJ
  4. McKayla
  5. Maria
  6. Leanne
  7. Nate
  8. Kathy D
  9. Eric C
  10. Tony
  11. Chris B
  12. Tom P
  13. Ed
  14. David Fi

 

 

Our next new member on-ramp begins Monday, February 29, 2016.  Tell your friends!  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!

 

 

Kayla, our physical therapist, 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.

 

 

WOD

Prep:

review thrusters

then,

kipping progression and/or shoulder mobility (based on needs of athlete)

 

 

 

Training:

“Fran”

For time:

21, 15, 9

Thrusters (95/65)

Pull-ups

(compare to 7/31/15)

 

Rest 10 min,

Tabata:

plank hold

double unders

 

Post “Fran” time to comments!!

 

Scaling options:

General

  • scale to keep workout <10 min (ideally <8 min)…no exceptions!

Thrusters

  • scale weight to something that allows 12-15 unbroken thrusters

Pull-ups

  • sub jumping pull-ups
  • sub ring rows

Double unders

  • sub DU attempts
  • sub SU

1446 Thoughts on “WOD – March 1, 2016

  1. Tom K on March 1, 2016 at 6:55 am said:

    Fran: 9:12 (ripped hands…owwww!!)

    Tabata: 82 DUs

  2. Kevin K. on March 1, 2016 at 7:09 pm said:

    7:02 rx. No idea on rep count for tabata.

  3. Fran 10:32 RX

  4. Mike C on March 1, 2016 at 7:59 pm said:

    5:20 RX PR

  5. Jim Mc on March 1, 2016 at 8:28 pm said:

    Fran – 11:04 Rx

  6. Maria Goral on March 1, 2016 at 9:13 pm said:

    My first Rx Fran 8:35 (although Hanson scribbled 8:37 on the board

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