WOD 9.30.13 Monday

About a third of the membership has a card stored on the new system. Please stop by the front desk if you need help storing your cc on your profile. Tuesday is Oct 1st so we want to get everyone set up Monday and Tuesday. We will also help you fill out your waivers this week if you have not had an opportunity to sign them electronically.

Starting this week, we will not have childcare available on Tuesdays nights. Kelli is moving on to bigger and better things. We want to thank her and wish her the best. If anyone knows of someone who would be interested, please let Lindsay or I know.

We also start a new 7 week Oly cycle this week. It will have a Front Squat and Press emphasis. This will also mark the beginning of our 5th level of programming. Competitor Level 2 simply has more lifts, skill and overall volume than Competitor Level 1. Please choose the Level that best meets your needs and goals. Comp 1 may also choose to perform tasks from Comp 2 when and where they see the need. Comp 2 will perform everything in the competitor programming plus the tasks highlighted in orange. I kept the tasks in the order I feel they need to be performed for the 7 weeks so please try your best to follow the order. If you have questions or concerns, please let me know.

The new cycle also brings a change in the suggested work days.
Mon on
Tues on
Wed on
Thurs off
Fri on
Sat on
Sun off or active recovery

Front squat, 75% x 3 x 5

Partner “Eva”
5 rounds of:
400 meter relay (each athlete runs 400 m)
30 Kettlebell swings, 70/53
30 Pull-ups
-partition KBS and Pull-ups as needed

Fitness Conditioning
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups


WOD 9.27.13 Friday

10 min EMOM
Odd: 3 Bench Press, 80%
Even: Max Effort Strict Pull-ups

5 min amrap
10 GTO, 95/65
200 meter shuttle sprint
(50 meters out and back twice)

Rest 2 min

5 min amrap
10 Box jumps, 24″/20″
40 meter Butcher, 260/170
(20 meters out and back)


WOD 9.26.13 Thursday

Snatch Push Press + Overhead Squat, 75% (5+1) x 5

20 min EMOM
Odd: 4 Burpees + 8 Wallball, 20/14
Even: 4 Burpees + 8 Kettlebell swings, 70/53

Congratulations to Danita and Burgess! They were the winners of the Paleo Challenge.

WOD 9.25.13 Wednesday

5 x 3, 70%

5 rounds for time of:
12 Deadlifts, 155/105
9 Hang Power Cleans
6 Push Jerks

Fitness Conditioning
10 min amrap
6 Deadlifts, (suggested load of 155/100)
9 Push-ups
12 Box jumps, (max height of 24″/20″)