WOD – February 27, 2017

THE OPEN AND INTRAMURAL HAS BEGUN!!  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:

3 rounds of:

200m run

5 T2B

10 wall balls

 

 

 

 

Part 2:

Review WOD movements

then,

5-7 minutes to determine your movements for the skill/strength segment

  • Some suggested movements: muscle ups/progressions, pistols/progressions, HSPU or holds, skin the cats/ball-ups, DU, hollow rocks/holds

 

Strength/skill:

EMOM x 10 min of skill/goat work:

  • Perform one movement on the even minute and the other movement on the odd.  Rep scheme/duration of hold should be moderate in intensity

 

 

Training:

“Rahn Staap”

4 rounds for time of:

10 clean & jerk (135/95)

15 T2B

20 wall balls (20/14)

200m run

 

Post “Rahn Staap” time to TotalWOD!!

 

 

Scaling options:

C&J

  • scale to allow 10 unbroken reps (40-50% 1RM)

T2B

  • sub knees to elbow or knees to 90 degrees

  • sub dragon flags

Wall balls

  • scale weight to hit target every throw

Run

  • sub 250m row

 

 

WOD – February 24, 2017

THE OPEN AND INTRAMURAL HAS BEGUN!!  The first Friday Night Lights event is 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.

 

 

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:

3 rounds of:

10 walking lunge

7 goblet squats (with dumbbell)

6 dumbbell snatch

3 burpee tuck jumps

Part 2:

Review WOD movements

then,

5-7 minutes to prep for 17.1

 

Training:

“CFG Open Workout 17.1″

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Time cap: 20 minutes

Rx’d:
(Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled:
(Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

 

 

 

Post “CFG Open Workout 17.1″ time to TotalWOD!!

 

WOD – February 23, 2017

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 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:

Rowling x 3

  • Row exactly 250m!  Perform 1 burpee for each meter over 250m

 

Part 2:

Review Turkish get-ups and WOD movements as necessary

 

 

Strength/skill:

EMOM x 10 min:

  • even: 30 sec suitcase carry (20m back and forth until time is up) using KB (1.5/1).  Switch arms each set.

  • odd: 2 alternating arm TGU (1.5/1 or 50/35)

 

Training:

“Open season”

For time:

21-15-9:

Floor press (50% body weight)

Box jump overs (24/20)

*30 double unders after each round

 

 

Post “Open season” time to TotalWOD!!

 

 

Scaling Options:

Floor press

  • Scale weight to allow at least 15 unbroken reps 1st round

Box jump overs

  • scale box height as needed

DU

  • sub tuck jumps

  • sub 60 SU

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)

WOD – February 21, 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:

Row 500m

then,

2 rounds of:

10 wall balls

10 thrusters with empty barbell

10 barbell good mornings

 

 

 

 

Part 2:

Review WOD movements

 

 

Strength/skill:

15 min to work on an area of weakness/development (suggestions: pull-up/MU scales, HSPU scales, pistols, flexibility/mobility)

 

Training:

“Baby Briggs”

AMRAP 20 min of:

Row 1000m

75 wall balls (20/14)

50 burpees

25 thrusters (45/35)

 

Post “Baby Briggs” reps to TotalWOD!!

 

 

Scaling Options:

Scale entire WOD rep scheme so you are able to perform all movements in the 20 min time cap (for example, row 1000m and 25-50 each movement)

WOD – February 20, 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!

 

 

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:

400m run

then,

3 rounds:

20 sec work/10 sec rest of:

Squat Jumps

Strict press w/empty barbell

Double Unders

 

 

 

Part 2:

Review back squat

then,

3 sets of 3-5 back squats building to starting “strength” weight

 

 

Strength/skill:

Back squat – 5, 5, 5, 5, 5

  • Start at 50% 1RM and increase by 5-10% each set

  • Rest 90-120 sec between each set

  • Go for a new 5RM if you’re feeling it!

 

 

Training:

“JJ Special”

For time:

10 HSPU / 1 back squat (135/95)

9 HSPU / 2 back squats

8 HSPU / 3 back squats

etc, until

1 HSPU / 10 back squats

 

Post back squat weight and “JJ Special” time to TotalWOD!!

 

 

Scaling Options:

HSPU

  • scale HSPU off box

  • sub moderately heavy strict press

  • sub HSPU from downward dog position

Back squat

  • scale weight to allow unbroken reps (~30-40% 1RM)

WOD – February 17, 2017

S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

  • sign-up for intramural by 2/17 to guarantee a t-shirt!

 

 

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:

3 rounds with an empty barbell of

10 push press

10 front squats

10 thrusters

 

 

Part 2:

Review movements in WOD and strength/skill segments

 

 

Strength/skill:

EMOM x 12 min:

  • Even: 5 barbell bent over rows (30-40% DL 1RM)

  • Odd: 5-7 ring dips

 

 

Training:

“Open Like”

AMRAP 10 min of:

3 clean and jerk (135/95) / 3 T2B

6 C&J / 6 T2B

9 C&J / 9 T2B

12 /12

15/15

etc, increasing by 3 each round until time is up

 

Post “Open Like” rounds to TotalWOD!!

 

 

Scaling Options:

C&J

  • scale 95/65 or 75/55

T2B

  • sub knees to 90 degrees

WOD – February 16, 2017

S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

  • sign-up for intramural by 2/17 to guarantee a t-shirt!

 

 

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:

Row 500m with shoes out of foot stretchers

then,

3 rounds of:

5 bar over burpees

10 empty barbell push press

 

 

Part 2:

Review skill and WOD movements

 

Strength/skill:

EMOM x 12 min:

  • Even: 30 DU’s or 30 sec on/30 sec off

  • Odd: 5 HSPU (scale off box or 5 heavy push press)

 

 

Training:

“GI Jane”

For time:

100 burpee pull-ups

(compare to 7/26/16)

 

Post “GI Jane” time to TotalWOD!!

 

 

Scaling Options:

Burpee pull-ups

  • sub 1 burpee + 1 jumping pull-up

WOD – February 15, 2017

S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

  • sign-up for intramural by 2/17 to guarantee a t-shirt!

 

 

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:

40m jog

20m high knees

20m butt kicks

20m side shuffle left side

20m side shuffle right side

20m bunny hop

20m bear crawl

 

 

 

Part 2:

Review thrusters and power cleans

then,

2 rounds with an empty barbell of:

5 hang power cleans

5 front squats

5 power cleans

5 thrusters

then,

3 sets of 3 thrusters building to “strength” weight

 

 

Strength/skill:

Thrusters – 5 x 3 at 70-75% 1RM

  • Start and maintain same weight throughout all 5 sets

  • May take the bar from the rack or the floor

  • Rest 2 min between sets

  • If you do not know your thruster 1RM, choose a weight ~50-60% 1RM C&J (should be a heavy set of 3)

 

 

Training:

“Dirty Snow”

AMRAP 12 min of:

5 V-ups

10 power cleans (95/65)

15 HRPU’s

1 rope climb

 

 

Post thruster weight and “Dirty snow” rounds to TotalWOD!

 

 

 

Scaling options:

Power cleans

  • scale weight to ~30-40% 1RM

  • choose weight that allows you to complete all 10 reps unbroken

Rope climb

  • scale rope pull-ups

  • scale rope climb sit to stand

WOD – February 14, 2017

S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

  • sign-up for intramural by 2/17 to guarantee a t-shirt!

 

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:

3 rounds:

10 PVC pass throughs

10 PVC OHS

10 PVC behind neck squat press/Sotts Press

10 scap pull-ups

 

 

Part 2:

Review WOD movements

then,

2 sets of 3 reps of each movement

 

 

Strength/skill:

EMOM x 12 min

  • Even: 3-5 C2B pull-ups

  • Odd: 20-40m sandbag push

 

 

 

Training:

“Cupid has Struck”

For time:

75 DU

30 pull-ups

30 medball lunges (20/14)

40 wall balls (20/14)

40 sit-ups

50 Russian KBS (1.5/1)

50 box step-ups (24/20)

75 DU

 

 

Post “Cupid has struck” time to TotalWOD!

 

 

 

Scaling options:

DU

  • sub 150 SU or 75 tuck jumps

  • sub max DU in 2 min

Wall balls

  • scale weight to allow you to hit the target every throw

Russian KBS

  • scale weight to allow ~15 unbroken reps