WOD – March 13, 2017

New Physical challenge for 17.3: row 5K.  You have until the 17.4 announcement to get it done.

 

 

Join us for 17.4 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:

3 rounds of:

10 barbell thrusters

10 box step-ups (24/20)

10 back squats w/empty barbell

 

 

Part 2:

Review back squats

then,

3 sets of 5 back squat building to 50% 1RM

 

Strength:

Back squat – 5, 4, 3, 3, 2, 1,

  • Start at 50% 1RM

  • Increase each set to 1RM or 1 rep heavy

  • Rest ~2 min between sets

 

Training:

“Beat Box”

21-15-9 for time of:

Thrusters (45/35)

Russian KBS (1.5/1)

Box step-ups (24/20)

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