WOD – February 28, 2017

FRESH TO DEATH…Jersey Shore theme this FNL!!  Join us for 17.2 this Friday night!  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 classes are 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!





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

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

    • Friday – 10am-11am




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.




Part 1:

500 m row


2 rounds:

10 shoulder pass throughs


10 Sott’s press





Part 2:

Burgener warm-up and snatch review (review WOD movements prior to WOD)


2 rounds of:

3 muscle snatch


3 snatch balance

3 hang snatch

3 full snatch


2-3 sets of 1-2 snatch building to strength weight



Snatch EMOM x 10 min at 70-80% 1RM

  • Start and maintain same weight for all sets

  • Goal = no misses!

  • If new to snatch, use a moderate weight (50% effort) and perform snatch from the hang





For Time:

*All barbell movements at 75/55

60 double unders

15 Russian KBS (1.5/1)

30 snatches

15 Russian KBS

30 clusters

15 Russian KBS

30 deadlifts

15 Russian KBS

60 double unders



Post snatch weight and “IFF” time to TotalWOD!!



Scaling options:


  • scale weight to allow unbroken KBS and light barbell movements

Double unders

  • sub tuck jumps

  • sub max double unders/attempts in 1:30


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