WOD – February 22, 2017

S2CF Intramural teams have been formed!!  The first Friday Night Lights event is this Friday, 2/24!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm class is cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

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 Tuesday, February 28, 2017.  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:

Using a PVC:

21-15-9 of:

muscle cleans

front squats

push press

 

 

 

Part 2:

Review clean and jerk

then,

2 rounds with an empty barbell of:

3 high hang cleans

3 hang cleans

3 front squats

3 jerks

3 C&J

then,

3 sets of 1-2 C&J build to 50% 1 RM

 

 

 

Strength/skill:

C&J singles:

  • 3 x 1@ 50%

  • 2 x 1@ 60%

  • 2 x 1@70%

  • 2 x 1@80%

  • 1@90%

  • Be sure to rest 1-2 min between each single

  • If new to this movement, perform 8-10 singles at a moderately heavy weight (50-60% effort)

 

Training:

**Benchmark Wednesday**

“Grace”

For time:

30 C&J (135/95)

(Compare to 10/23/15)

 

Post C&J max weight and “Grace” time to TotalWOD!!

 

 

Scaling Options:

C&J

  • Scale weight to complete “Grace” in no more than 5-6 minutes (1st 10-15 reps unbroken)

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