Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds
Please take a moment to watch the short video addressing all the new updates to the gym! The main change is being assigned to the floor for your strength.
Good job guys and gals, the space looks great. feels like there will be a nice flow to moving around.
Mobility
WU x 2
Strength: Overhead Squats
5x 95-115-135-155-170
WOD: Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds
Score: 82
Great job on the OHS, looked real good.
Heavy OHS, Andy! Nice work! Nice score on the WOD, too.
WU
Sumo DL to 225 x 5 – heavy but still OK
WOD: Alternating Tabata
Hang power clean (50#)
Push press (50#)
Score = 124. The push press was really hard, which I was not expecting!
The new gym layout is great!
Atta finish the last round fast, great push at the end.
Great numbers on the sumo DL!
Heavy Sumo DL, Shannon! Nice!
Thanks guys! Sumo DL is my favourite movement and my goal is 300# for 1 rep… yup just one! haha!
Mobility
Warm-up x2
Strength : Deadlift
80×5
90×5
100×5
Out of time for the rest
WOD: Alternating Tabata
Hang power clean (35#)
Push press (35#)
Score = 129
Good Job 7:00am Class!! Big class today!
Much improvement on the deadlift, way to go Steph.
Push press x 5 to 155
Wod Rx
97 reps
Great pace the whole way through.
Nice Rx Darsey! Beast!
Great score, Darsey! Well done. Very close to triple digits!!
- Mob + WUx2 (OHS, GM, MUprog+Dips, HSPU, T2B, DU)
- Floor Press 5-5-5-5-5 = 160# (PR, 5#)
- WOD Rx = 95 reps
Good job 6′ers!!
Cashout : Lacross Ball on shoulder
Cooldown x2 : 10 x Hip ext. – Abmat sit-ups – DUs
Great form on the floor press, congrats on a good PR.
Well done, Mario. A non-crossfitter reading your WU would be thinking WTF is that? LOL!
Warmup
Press (3) 45-65-65-65-65
WOD @ 55 lbs
Reps 122
Great energy in the 7 am this morning!
Nice fast pace from start to finish on the WOD.
Sweet score, Gillyon! Hmmmm….maybe a little more weight next time? You can totally handle it!
Agreed! 65lbs next time for sure. I should do a rotation of 1s in my strength, so I can figure out my max.
WU x 2
Strength: Shoulder Press
5x 45-55-60-65-70
WOD: @ 55# from the Rack (pulled a glute/hamstring..oddly enough not CF related..I’m not going to go there
Score: 118
Thanks Ron!
Hehehe….can I make a guess on how the injury occurred? I am going to go with alcohol.
Look what I can do!!!!!
err. wait…Maybe not.
You are both right! Apparently I CANNOT do the splits lol
Hahaha! Love it!
lol!!
Alcohol, yes. And, she was able to do what she was trying to do, but injured her ass in the process. I’m taking no blame.
Scaling did not change the end result, one hell of a good workout. Great job Maria.
Great score! You kicked butt…even with an injury! Way to go.
I’m sooo excited to check out the new layout tonight!!!!!!!!
Mob
Wu x2
Cleans for strength
95/115/135/155/165 x 5
Wod 8 rounds tabata
120# hang power clean
Couldnt do overhead press so substituted push ups
Total was 133
Great speed on the push ups.
Nice weight on those cleans, Shane. Your progress has been really impressive!
El Nooner
MOB
WU X2
WOD @85#
105
Felt really heavy. Was not feeling it today. Maybe I need to catch up on rest.
Good job El Nooners.
Noon class
Strength: Cleans
5x 80-85-95-100-105
Thanks for the help Kev.
WOD w/ 60#: 106 reps
Love the ‘new’ gym.
MOB / WU x 1 (running late)
2 min skipping
WOD @ 100# : 104 reps
I echo Eric’s feelings. Wasn’t “feeling it” today but still glad I went as usual.
Liking all the positive changes at the box!
Great work Nooners!
SO organized!! I LOOOVE it!!
Glad I was a part of putting this together!!
Can’t wait to try the new space!!
Should be back soon… hopefully!!!
I hope you can come back soon cause I’m getting pretty cranky since you’re not around…
Yea, were all getting cranky without you around, HURRY BACK DAMN IT.
Nooner
Mob
Wu x2
Wod 8 rounds tabata
@ 35lbs
Total Rounds 131 (weights should of been heavier)
this was light i think should of been 45lbs but got nervous and dropped down by 10
U know u don’t have enough weight when ur last round beats ur 1st by 2-3 reps
Don’t do that again!
I meant, don’t second guess yourself like that again
Lol absolutely
Nice score!
I also like the new layout. Definitely feels less cramped when doing strength. It just opens up the space a whole lot more.
Its also fun to cheer on the WOD from the lounge area while enjoying your breakfast.
YES!
Push Press x 5 50-55-60-65- 70 (x2)
WOD: Alternating Tabata
Hang power clean (50#)
Push press (50#)
Score = 111. Push press were soooo hard!
Love the new layout!
What I see and hear on a daily bases is Kevin and Joanna always trying to do better for the members and trainers. Everyday they have an new idea, or try to find a better way to improve everyone’s experience and I just love being part of this whole family. This morning was so awesome to see everyone’s positive reaction to the new gym.
Thanks Ron
kind words. We’re pretty happy you’re part of this whole family too.
Thanks Mr. McCrossFit!
WU x 2
Back Squat 3′s
95-100-105-115-125
WOD
@ 65lbs
Total: 127 reps
Good job everyone!! I love the new layout, you guys did a great job
Holy crap…that is a great score with some heavy weight!
Those were exactly my words too. Paleo is agreeing with Elba.
good work Elba!
WOW Elba! You killed this! Nicely done
Wow!!!! Nice work on the WOD!
Great score Elba!
Thanks Everyone
Mobility
WU x2
Strength Deaflifts x5
165-175-185-195-205
WOD
Tabata hang power cleans/push press
#65
Total 129 reps
This was a forearm burner for me!
Love the new layout, way less maneuvering around people
Great score!
dido!
Awesome work Kimmy! Super strong! That’s a crazy score! No wonder your forearms were burning!
MOB, WUx1
Strength: Shoulder Press x 3
95, 105, 115, 125, 135
WOD @ 105
Total reps: 103
Did 3.2K tonight on the waterfront. It felt like I was going faster than normal, however, my time was actually slower on both miles than the Paleo baseline mile. I had a similar experience yesterday when I did 5K.
WOD and a run? Great job!
Power cleans x2
155-170-180-180-190-190
Split jerks x1
155–175-195-210-225-240 (PR!!!) very happy about that!
Wod with 115#
75 HPC
64 PP
Total – 139
congrats on the PR, you made it look soo easy!
crazy reps!!
Congrats on your split jerk PR! That’s awesome!
Crazy score on the WOD, too!
It was fun to see you get your PR on the split jerk. 240lbs Awesome.
Thanks guys!
Nice PR Kevin!
Mobility
Warm-up x2
Strength : Shoulder Press:
55,65,75,80,85# X 5
WOD: Alternating Tabata
Hang power clean (55#)
Push press (55#)
Score = 107
Ran 800m after WOD without stopping along the way.……first time that has happened.
New layout is great. Thanks for all you do Kevin and Joanna.
You ran after the WOD?..?…
Nice!!
Congrats on your unbroken 800m run, Kevin! You have been working really hard on those and it is paying off for you!
Nice work!
Thanks.
WU x 1
Du practice. Still stuck at 5.
Strength: front squat x 5
155,165,175,185,195 (10# pr)
WOD: 8 rounds
115# hang power cleans 20 sec
10 sec rest
115# push press 20 sec
Score: 98 RX’d
Congrats on your FS PR, Jack.
Nice work on the WOD as Rx’d too.
WU x 2
Strength: push pressx2
110-120-145-160-180 (3)
WOD Rx: Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds
Score: 68
They gym is looking great Kevin, much more space.
Great job WOD neighbor!
thanks! Great job as well – 128 rep, wow!
mobility
WU x 2
Deadlifts
5 @ 120-130-140
WOD with 60#
103 reps
Great score on the WOD, Natacha!
Mobility
WU x 2 (minus the squats… still having problems with my right knee)
Strength : Push press
5 x 40, 45, 50, 55, 60#
WOD – Alternating Tabata
8 rounds for max reps
Hang power cleans / Push press @ 40#
Score : 128
The weight was a little light, could have added 5# or 10#. Found a spot on the board and took a few minutes to fill out my numbers so I don’t have to keep flipping through my book.
Great new setup in the gym. Not big changes but they make a huge difference!
You did great! 128 is a huge number…you can definitely handle more weight (and more suffering…LOL) next time!
OLY Class
Mobility
400m run
WU – 10 lunges/10 wallballs @14#/10 pullups/10 good mornings/ Samson stretch
Burgener x 3
(GREAT job leading that Marie-No!)
High Bar Back Squat x6
50-60-65-70-70-70% of 1RM Back Squat
125-145-160-170-170-170#
Great sharing a bar with you Chantal, Jeff S, and Marie-No
Squat Clean + Split Jerk (2+1)
60-65-70-75-80% of 1RM Push Jerk
85-95-100-110-115#
These felt really good tonight.
Halting Clean Dead Lift x 2 (hold for 3 count at top)
85-90-95-100-100% 1RM Clean
135-140-150-155-155#
Great class tonight Kevin.
The new layout is great! Felt very roomy
WU x 2
Push Press x 5
65-70-75-80-85
WOD:
Alternating Tabata with 60#
Hang Power Cleans = 54
Push Press = 52
Total = 106
Doubled up on the push presses today & my shoulders were feeling it. Really tough WOD.
Gym looks great. Take your time in re-installing the pull up bars. There’s no rush
Too funny Heidi!
‘Take your time in re-installing the pull up bars. There’s no rush’….I couldn’t agree more ;-D
Love it!
For my female xfitters (and the “boys” that participated on saturday), Old Navy has some great workout attire on cheap. Sport bras for $10, workout pants $10-$18, and cheap tshirts and long sleeve shirts. Nice colours too, along with the standard black and gray.
WOD @ 70#
115 Reps
Highlight of the day was seeing Kevin’s split jerk PR though. I wish you all knew how hard he’s worked the last few years on that. Awesome!
Also glad you all like the ‘new’ gym! Thanks for all the positive feedback!
Thanks Jo!
Sweet!!
Mobility
400 m jog
Lunges
Wall balls
Pull ups
Good Mornings
Sampson Stretch
High Bar Back Squat x 6
135-160-175-185-185-185
Squat clean & split jerk (2 + 1) — Need to land in a longer split.
95-105-115-125-135
Halting clean deadlift x 2 — Need to move knees back first when returning bar to floor.
155-165-175-185-185
Another great class Kevin, always pick up something new to work on.
Glad you’re still learning!
Mob Wu x’s 2
Strength Front Squats 45, 50, 55, 60, 65 at 5 reps each
WOD: Alternating Tabata at 40lbs
Score 104
Great to be back at the nice new digs. Once the hot tub goes in we will be all set!
You crack me up.
Nice work Laura!
Wow awesome work guys !!!
Wux1
WOD. Tabata. Hang power cleans & push press
8 rounds of
Hang power cleans 20 sec. 10 off
Push press 20 sec. 10 off
86