WOD – March 9, 2017

Get your weekly team physical challenge done!!  DUE TOMORROW! Front squats – 10,000lbs/7,500lbs

 

 

Join us for 17.3 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.

 

 

17.2 division winners week 1:

Teens
1st – Jake
2nd – Kristin
3rd – Lulu
4th – McKayla
5th – Heather

Scaled Women
1st – Melissa H
2nd – Amy
3rd – Jess A
4th – Row Sandy
5th – Sue

Scaled Men
1st – John C
2nd – Jim
3rd – Sergio
4th – Ed
5th – Derek

Masters Women
1st – Beckwith
2nd – Mary
3rd – Tami
4th – Christine
5th – Kathy D

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Tom K
5th – Mike P

Rx Women
1st – Melissa F
2nd – Jackie
3rd – Ally
4th – Emily O
5th – Emily B

Rx Men
1st – Mark
2nd – Jay
3rd – Charlie
4th – Chris H
5th – Steve K

 

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, March 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.

 

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:

Run 400m

then,

bulletproof shoulder complex

 

 

Part 2:

Review TGU and strict pull-ups

 

 

Strength/skill:

EMOM x 10 min:

  • even: 3-5 weighted pull-ups (scale strict pull-ups, 1-2 eccentric pull-ups or ring rows)

  • odd: 2 Turkish get-ups (1 per side) at a moderately heavy weight

 

 

Training:

8 x 400m run

Rest 2 min between sets

Score = total time (including rest)

 

Post total run time to TotalWOD!

 

Scaling options:

Run

  • sub 500m row

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