WOD – July 14, 2016

Our next new member on-ramp started on July 11, 2016.  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.

 

 

Don’t forget our ladies bootcamp: M,W,F from 8am-9am.  Tell your female friends!  Stay tuned for our co-ed bootcamp schedule to follow as soon as we MOVE!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

We are trialing our new S2CF Competitors/Performance program for the next few weeks until we move!  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

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:

4 rounds of 20 sec work /10 sec rest of:

  • squats

  • pushups

  • sit-ups

 

Part 2:

Review handstands/handstand progression

then,

3-5 min to work on handstand technique

 

Part 3:

Brief review of movements in WOD

then,

2 rounds with an empty barbell of:

  • 3 overhead walking lunge

  • 3 power snatch

  • 3 thrusters

  • 3 overhead squats

 

Strength/skill:

EMOM x 10 min of:

  • Even: 30 sec handstand hold/30 sec rest

  • Odd: 3-5 pistols each leg

 

 

Training:

“Magic Loogie”

For time – using a single barbell:

30 overhead lunge (75/65)

30 power snatch

30 thrusters

30 overhead squat

 

 

Post “Magic Loogie” time to TotalWOD!

 

 

Scaling Options:

General

  • scale weight to allow safe and effective movement for all components using a single barbell

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