WOD – November 4, 2016

REMINDER – SATURDAY CLASS, 11/5, IS CANCELLED DUE TO OUR OFFICER BURGIN FUNDRAISER!!  YOGA, CROSSFIT, ZUMBA…TRY ONE OR ALL.  COST IS $20 FOR THE ENTIRE DAY.  PALEO NATURALS WILL BE ONSITE AND WILL HAVE FOOD FOR SALE!

  • SCHEDULE OF EVENTS:

    • 8am – yoga

    • 9am – CrossFit – Hero WOD “Artie”

    • 9:30am – CrossFit – Hero WOD “Artie”

    • 10am – CrossFit – Hero WOD “Artie”

    • 10:30am – CrossFit – Hero WOD “Artie”

    • 11am – Zumba with Becky Cummings

    • 12:00pm – CrossFit – Hero WOD “Artie”

 

Save the date

  • 11/5 – Officer Hardie Burgin fundraiser

  • These events are open to all people (members and non-members).  Please encourage friends and family to come along for a great cause!

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!  We will be starting a gym-wide plan for those interested next week.

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, November 1, 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 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.

 
 

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:

2 rounds of:

40m shuttle run

20 squats

10 wall balls

5 chin ups (supinated grip) – may scale to assisted supinated grip ring “chin” ups

 

 

Part 2:

Review rope climbs and push press

then,

2-3 sets of 3 push press building to “strength” weight (75% 1RM)

 

 

Strength:

With a clock set to 10 min, complete:

4 rope climbs

4 x 3 push press at 75% 1RM

 

*5 burpee penalty for any rope climbs or push presses NOT completed in the 10 min time frame.

**May rest as needed between sets/climbs during the 10 min, but have a plan so that you complete all the work!

 

 

Training:

“CFHQ 10/28/16″

For time:

1000m row

50 wall balls (20/14)

50 box jumps (24/20)

750m row

35 wall balls

35 box jumps

500m row

25 wall balls

25 box jumps

 

 

Post push press weight and “CFHQ 10/28/16″ time to TotalWOD!

 

 

 

Scaling options:

Wall balls

  • scale weight to ensure you reach the target every throw

Box jumps

  • scale height to allow jumping

  • sub step-ups

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