Gym will be open today

3
Sep

Gym will be open today

Come in between 4 and 6pm to work on a strength, a skill and/or the workout of the day. Please register online for the class.

AMRAP 10 min
10 Chest to bar Pullups
10 KBS (70/53#)

Compare to Sept.2/11

Awesome party!

24 Responses

  1. Nadine

    Hi guys!
    Miss you all already! Can’t wait to be back…
    Not sure if everyone saw my link for the Children Wish Foundation, that Kevin posted on here a little while ago, but here it is;

    http://my.e2rm.com/personalPage.aspx?registrationID=1568381&langPref=en-CA

    I will also bring a little bank for people who wish to donate some change…every little bit helps!! ( if its ok with Kevin of course! )

    I’ll be raising money till October 13th.
    Thank you SO MUCH to everyone who already donated! Bless your heart! Its such a great cause to support…

    See you all soon! 🙂
    xox

  2. Chantal Guerette

    Mobility
    WU x 2
    Strength Push Jerks 5 x 45-50-55-60-65
    WOD
    10 minutes AMRAP
    – 10 Chest to bar (purple and small band)
    – 10 KBS (30lbs)
    Total : 7 rounds and 6 chest to bar
    Loved the loud music today haha !!! Pumped me up 😀

  3. Elba

    WU x 1
    Progression T2B & K2E!! thanks for the tips Corinna!!

    WOD
    10 mins AMRAP
    10 C2B (green band)
    10 KBS (40 lbs)
    = 6 rds + 1 KBS

    Glad I did it!! Awesome job everyone 🙂

  4. Lance

    Mobility
    WUX1

    Push Jerks 1s
    185-195-205-215-220-225-230(fail)-230(fail)

    Didn’t expect to get that high wish i had started higher felt like i could get the 230 but fatigue started setting in but there’s always next time 😀

    EMOTM Power Cleans

    5mins 3 reps at #145
    5mins 1 reps every 30 secs at #175
    5mins 3 reps at #145

    First time trying this out really enjoyed it lots of fun heard it gives good results guess ill see:P Thanks Lora for telling me to stay on my heels tried to focus on that for the rest of it.

    WOD
    AMRAP 10 mins

    10 CTB (Purple Bands)
    10 KBS #70

    5 Rounds 8 CTB

    Thanks so much for opening the gym up today Jeff and Corinna needed to work off all the junk food from the pool party.

    1. Lora

      You did a lot of strength work today. I am still amazed at how much weight you can move! WOW! Great job! Keep focusing on keeping the weight on those heels. It is really going to help you to consistently make successful lifts.

  5. Valérie Arseneau

    Mobility
    2 x WU

    Deadlift
    5x 95-100-105-110-115-130 and 3x 135
    Push press
    5x 45-50-55-60-65

    AMRAP 10 mins
    Double unders

    218 (+/- 10. Lost count at one point). Tied my score of last time but I feel I got more in a row. Had 10 or 12 in a row at one point.

  6. Lora

    Mobility
    WU x 2 (so happy to get 10 kipping pull ups in a row…been struggling with these of late)

    Practice kipping T2B (6 in a row!)

    Strength: Snatch
    45 x 10 (hang)
    65 x 5 (hang)
    85 x 5
    95 x 5
    105 x 3 (split)
    115 (f)
    115 x 1 ugly (split)
    110 x 3 (split)

    Practice KBS with 35#, 45#, 50#, 53#

    WOD
    AMRAP 10 min
    10 C2B
    10 KBS @53#
    Total = 4 rounds + 2 C2B

    Lots of fun and energy at CFM today!! Thanks Jeff and Corinna for the Open Gym 🙂

    1. jeff

      Nice job on the Wod, congrats on your T2B as I know you have been working on those for some time, glad to see them coming around! 🙂
      And thank you for the drill/exercise to loosen up my knees and hips for doing squats, I found it helped when I was doing snatch practice today. 🙂

  7. jeff

    1 x mob
    2x WU

    Worked on HSPU as a skill, using abmat and hands on 45lbs plates (+ Rx?) was able to reel off 8 in a row.. short break, 5 in a row.. short break 5 in a row.. these felt really good today. 🙂

    Snatch practice.. burgener WU with 45lb..
    45×10- 65×8-95×3-95×2-115-115

    wod as Rx
    10 minute amrap
    10 C2B
    10 KBS with 70
    5 rounds 8C2B
    Grip was a mess after this one.. I thought the limiter was going to be the KBS but turned out to be C2B!!

    Awesome day at Cfm, nice to see everyone out after the party yesterday! Great long weekend.

  8. Tom

    warm up as posted
    worked on overhead squats.
    feeling better each time i do them.

    WOD as posted.
    kbs 53 lbs
    chext to bar

    5 rounds and 3 C2B.
    kbs were unbroken
    C2B was the killer
    lots of fun
    thanks for opening up and coaching Corrina and Jeff, much appreciated.

    1. Jenna Sipkema

      Thanks Lora:) It was fun working out with you guys today:) I saw you continuously going back to the pull-up bar and kept me motivated! 🙂
      Thanks Jeff and Corinna for having the gym open for us!

  9. Laura K

    Mob, Wu x’s 2
    2000m row 10:26
    WOD
    AMRAP in 10 minutes
    10 pull ups with the thick band
    10KBS 25 pounds
    7 rounds 2KBS
    cash out 4 rounds of 15 dips on the Paralette bars. Had knees bent on the dips

    Thanks Jeff and Corinna for having open gym. I really enjoyed myself.

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