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)

WOD – March 10, 2017

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

 

Join us for 17.3 tonight!  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 sec half downward dog

10 sec cobra stretch

10 PVC OHS w/3 sec pause at bottom

10 muscle snatch

10 OH walking lunge

 

Part 2:

Review WOD movements

then,

2 sets with an empty barbell of:

5 muscle snatch

5 OHS

5 snatch balance

5 snatch from full extension

5 full snatch (sub power snatch + OHS for those going scaled or unable to squat snatch)

 

Training:

“CFG Open Workout 17.3″

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95 / 65 lb.)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes

 

Rx’d:
(Ages 16-54)
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.
Teenagers 14-15:
Chin-over-bar pull-ups
Squat snatches
Boys use 75-105-135-155-185-205 lb.
Girls use 45-75-95-115-135-155 lb.
Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.
Scaled:
(Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Boys use 45-75-95-115-135-155 lb.
Girls use 35-55-65-75-95-105 lb.
Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

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

WOD – March 8, 2017

Team physical challenge this week: 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.

 

 

17.1 division winners week 1:

Teens
1st – Kristin
2nd – Ruth
3rd – Natalie
4th – Lulu
5th – Nathan

Scaled Women
1st – Kerri
2nd – Sandy SE
3rd – Bessy
4th – Karen
5th – Kathy D

Scaled Men
1st – Bob
2nd – Sergio
3rd – John C
4th – Scott
5th – Dave

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

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

Rx Women
1st – Ally
2nd – Kelly
3rd – Melissa F
4th – Emily Oleson
5th – Chloe

Rx Men
1st – Mark
2nd – Charlie
3rd – Jay
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,

2 rounds of:

10 single unders

10 PVC strict press

10 scapula pull-ups

10 PVC good mornings with 3 sec pause at end range

10 squats

10 sit-ups

 

 

Part 2:

Review WOD movements and appropriate scales

 

 

Strength/skill:

10 rounds of:

20m sprint

rest 1 full min between sprints

Give 100% effort each sprint!

**Record your slowest sprint time in TotalWOD

 

 

Training:

“The Eve”

for time:

50 DU’s

30 push press (45/35)

3 rope climbs

50 burpees

30 Russian KBS (1.5/1)

50 sit-ups

50 squats (45/35)

 

 

Post slowest 20m sprint time and “The Eve” time to TotalWOD!

 

Scaling options:

DU

  • sub tuck jumps

Rope climbs

  • sub 3-4 rope pull-ups

KBS

  • scale weight to allow 15-20 unbroken reps

WOD – March 7, 2017

Team physical challenge this week: 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.

 

17.1 division winners week 1:

Teens
1st – Kristin
2nd – Ruth
3rd – Natalie
4th – Lulu
5th – Nathan

Scaled Women
1st – Kerri
2nd – Sandy SE
3rd – Bessy
4th – Karen
5th – Kathy D

Scaled Men
1st – Bob
2nd – Sergio
3rd – John C
4th – Scott
5th – Dave

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

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

Rx Women
1st – Ally
2nd – Kelly
3rd – Melissa F
4th – Emily Oleson
5th – Chloe

Rx Men
1st – Mark
2nd – Charlie
3rd – Jay
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:

2 rounds of:

20m PVC overhead duck walk

10 PVC OHS

10 sott’s press

10 hang power snatch

 

 

Part 2:

Review hang power snatch (and WOD movements)

then,

2 rounds with an empty barbell of:

3 muscle snatch

3 OHS

3 hang power snatch from full extension

3 hang power snatch

then,

2 sets of 3 hang power snatch building to starting “strength” weight

 

Strength/skill:

Hang power snatch – 3, 3, 3, 3, 3

  • start at 50% effort/1RM and increase each set to a heavy triple

  • Rest ~2 min between sets

 

Training:

“Upper Loft”

AMRAP 12 min of:

7 hang power snatch (95/65)

10 medball cleans (20/14)

7 OHS (95/65)

 

 

Post HPS weight and “Upper loft” rounds to TotalWOD!

 

Scaling options:

hang power snatch

  • scale weight to allow unbroken reps

OHS

  • scale weight to coincide with HPS

 

WOD – March 6, 2017

Team physical challenge this week: 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.

 

17.1 division winners week 1:

Teens
1st – Kristin
2nd – Ruth
3rd – Natalie
4th – Lulu
5th – Nathan

Scaled Women
1st – Kerri
2nd – Sandy SE
3rd – Bessy
4th – Karen
5th – Kathy D

Scaled Men
1st – Bob
2nd – Sergio
3rd – John C
4th – Scott
5th – Dave

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

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

Rx Women
1st – Ally
2nd – Kelly
3rd – Melissa F
4th – Emily Oleson
5th – Chloe

Rx Men
1st – Mark
2nd – Charlie
3rd – Jay
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:

Row 500m

then,

Bulletproof shoulder complex

then,

3 rounds of:

10 barbell good mornings

10 kang squats

10 RDL

 

Part 2:

Review DL and WOD movements

then,

2-3 sets of 3 deadlift building to 50-60% 1RM

 

 

Strength/skill:

Deadlift – 5, 3, 3, 2, 2, 1

  • Start at 50% 1RM and increase each set

  • Rest 2-3+ min between sets (longer at heavier weights)

  • Make sure you have PERFECT form throughout.  No sloppy lifts!

 

Training:

“Paris Clenching”

For time:

3-6-9-12-15-12-9-6-3 of

Russian KBS (1.5/1)

Hollow rocks

 

 

Post Deadlift weight and “Paris Clenching” time to TotalWOD!

 

Scaling options:

RKBS

  • scale weight to allow unbroken reps

WOD – March 3, 2017

First FNL heat at 5pm!

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.

 

17.1 division winners:

Teens
1st – Kristin
2nd – Ruth
3rd – Natalie
4th – Lulu
5th – Nathan

Scaled Women
1st – Kerri
2nd – Sandy SE
3rd – Bessy
4th – Karen
5th – Kathy D

Scaled Men
1st – Bob
2nd – Sergio
3rd – John C
4th – Scott
5th – Dave

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

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

Rx Women
1st – Ally
2nd – Kelly
3rd – Melissa F
4th – Emily Oleson
5th – Chloe

Rx Men
1st – Mark
2nd – Charlie
3rd – Jay
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 started 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:

Perform 2-3 rounds of:

10-15 ft walking lunge

5 dumbbell power cleans

5 T2B

5 pull-ups

then,

5 minutes to prep for WOD movements

 

 

Training:

“CFG Open Workout 17.2″

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars*

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups*

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 

 

 

 

WEIGHTED LUNGE

MOVEMENT STANDARDS

 

Rx’d:

(Ages 16-54)

Men use 50-lb. dumbbells

Women use 35-lb. dumbbells

 

 

Teenagers 14-15:

Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

 

 

Masters 55+:

Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

 

 

Scaled:

(Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

 

 

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

 

 

Scaled Masters 55+:

Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

 

 

 

 

 

Post “CFG Open workout 17.2″ to TotalWOD!

 

 

WOD – March 2, 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.

17.1 division winners:

Teens
1st – Kristin
2nd – Ruth
3rd – Natalie
4th – Lulu
5th – Nathan

Scaled Women
1st – Kerri
2nd – Sandy SE
3rd – Bessy
4th – Karen
5th – Kathy D

Scaled Men
1st – Bob
2nd – Sergio
3rd – John C
4th – Scott
5th – Dave

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

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

Rx Women
1st – Ally
2nd – Kelly
3rd – Melissa F
4th – Emily Oleson
5th – Chloe

Rx Men
1st – Mark
2nd – Charlie
3rd – Jay
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 started 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:

Row 250m with feet out of foot stretchers

then,

2 min to complete: 5-10-15-20-25-20-15-10-5 DU

then,

3 rounds of:

5 scap pull-ups

5 ring rows

 

 

Part 2:

Review rope climbs and appropriate scales

 

 

Strength/skill:

EMOM x 10 min:

  • even – 12/10 calorie row

  • odd – 1-3 rope climbs

 

 

Training:

“Death by box jumps”

min 1 = 1 box jump (24/20)

min 2 = 2 box jumps

min 3 = 3 box jumps

etc, until unable to complete box jumps in the minute

 

 

Post “death by box jumps” rounds completed

 

 

Scaling options:

Box jumps

  • scale box height

WOD – March 1, 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.

 

17.1 division winners:

Teens
1st – Kristin
2nd – Ruth
3rd – Natalie
4th – Lulu
5th – Nathan

Scaled Women
1st – Kerri
2nd – Sandy SE
3rd – Bessy
4th – Karen
5th – Kathy D

Scaled Men
1st – Bob
2nd – Sergio
3rd – John C
4th – Scott
5th – Dave

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

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

Rx Women
1st – Ally
2nd – Kelly
3rd – Melissa F
4th – Emily Oleson
5th – Chloe

Rx Men
1st – Mark
2nd – Charlie
3rd – Jay
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 started 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:

3 rounds:

20 sec work/10 sec rest of:

Wall squats

Strict press with empty barbell

Barbell Good morning

Static wrist extensions (10 sec each side)

 

 

 

Part 2:

Review front squat/front rack mobility and WOD movements/scales

then,

3 sets of 3 front squat building to starting “strength” weight

 

 

Strength/skill:

Front squats – 3, 3, 3, 3, 3

  • Start at 50-60% 1RM

  • Increase 5-10% each set as tolerated

  • Rest 90-120 sec between sets

 

Training:

“Who’s Texting Arvin”

AMRAP 8 min of:

1 HSPU, 1 C2B pull-ups, 1 burpee

2 HSPU, C2B pull-ups, 2 burpees

3 HSPU, 3 C2B pull-ups, 3 burpees

etc,

until time is up

 

Post front squat weight and “Who’s Texting Arvin” rounds to TotalWOD!!

 

 

Scaling options:

HSPU

  • scale to HSPU off box

  • sub HSPU from downward dog position

C2B pull-ups

  • sub chest to ring rows

  • sub leg assisted C2B pull-ups

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!

 

 

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:

500 m row

then,

2 rounds:

10 shoulder pass throughs

10 PVC OHS

10 Sott’s press

 

 

 

 

Part 2:

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

then,

2 rounds of:

3 muscle snatch

3 OHS

3 snatch balance

3 hang snatch

3 full snatch

then,

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

 

Strength/skill:

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

 

 

Training:

“IFF”

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:

Weights

  • scale weight to allow unbroken KBS and light barbell movements

Double unders

  • sub tuck jumps

  • sub max double unders/attempts in 1:30