Need a date night?


Need a date night?

If you’re in need of a break from your humdrum life and could benefit from a evening of laughs in a live theatre setting, why not check out the upcoming HAIRY TEASE PRODUCTIONS’ comedy, THE KITCHEN WITCHES, playing at theatre l’EScaouette Nov.21-24. Tickets are $18.50 and can be easily purchased by phone at 855-0001 or from the box office on 170 Botsford St. Other locations are Jean Coutu, 1789 Mtn. Rd. or Read’s Newsstand, Riverview. This very funny show by Caroline Smith won the 2005 Samuel French Best New Canadian Play Award and stars Jane Messervier, Lynne Post, Travis Ferris and myself. Hope you can make it out and we look forward to seeing you.

Skills – Wall Climbs and SDHP

AMRAP in 10 min
6 Box Jumps (30/24″)
12 SDHP (53/35#)

Kitchen Witches - final english

79 Responses

  1. Ginette

    Warm up x1
    Group warm up

    WOD: amrap in 10 minutes
    -6 HSPU scaled to 12 hand release push ups
    -6 box jumps
    -12 sumo deadlifts #30

    Total: 6 rounds and 7 reps

    Great class Patrick and great job 6 amers! Special welcome to our 2 new members!

  2. Francis Lavoie

    Mob + WU x 1
    Group WU Kettle bell

    WOD: AMRAP 10 min
    -6 HSPU (12 HRPU)
    -6 Box Jumps 30 ”
    -12 Sumo deadlift high pull 53# (50#)

    Total 6 rounds + 11 HRPU

    Cashout: Shoulder stretches

  3. Kelly B

    WU x 1
    Group WU + skill practice: wall climbs and SDHP

    WOD: AMRAP in 10 minutes
    -6 HSPU scaled to 12 hand release push ups
    -6 box jumps @ 20”
    -12 SDHP @35#

    Total: 6 rounds + 6 box jumps

    Great work everyone! Thanks Patrick.

  4. Trent

    WU x 1
    Group WU Kettle bell

    WOD: AMRAP 10 min
    -6 HSPU (after 9 reps rx swiched to abmat +45#)
    -6 Box Jumps 30 ”
    -12 Sumo deadlift high pull 45#)

    Total 5 rounds + 10 SDHP

    Lost a lot of time trying to get all 6 HSPU in round 2 before switching to abmat + 45#.

  5. Steph L

    Group WU/ KB Running Drill

    5 Wall Climbs

    WOD: AMRAP 10min

    -6 HSPU (with 25# on each side)
    -6 Box Jumps 24″
    -12 Sumo Deadlift High Pull @35#

    Total: 6 + 7 SDHP

    Cashout: 250m Row

    Thankx Kevin Great Class!!!

  6. Crystal

    Mob WUX1
    Group WU
    5 Wall Climb attempts

    WOD: AMRAP 10 min
    12HR PU
    6 Box Jumps 18″
    12 Sumo Deadlift High Pull @ 35#
    Total 5+12 HRPU
    Cashout 250m row

    Thanks Kevin for the ass whoppin’!

      1. Crystal

        Kept saying to Kevin what if I freak out and can’t…Kevin- “don’t” but what if I…Kevin- “don’t” but really what if I fall…Kevin- “don’t”! LOL So I just did it and was super happy I didn’t do all of the above!

  7. Shawn Johnson

    Mob + WU x 1
    Group WU Kettle bells

    WOD: AMRAP 10 min
    -6 HSPU
    -6 Box Jumps 30 ”
    -12 Sumo deadlift high pull 53# (50#)

    Total 5 rounds + 1 HSPU

    Cashout: 250m Row

  8. Helen

    Since we are in the new gym, is it the same rule as at the other gym? No waitlist, but may have to find another wod to do? and BTW had bought 4 tickets to the show over a month ago!!!!!

    1. Amanda

      What’s your question, Helen? If there is a waitlist you can come in – if we can’t fit you into the class we can get you another wod to do. And if you don’t get in the class, don’t take yourself off the waitlist.. Kevin won’t know if problems arise with class sizes if everyone does that.
      Is that what you are asking?

      1. Helen

        Yes, Amanda, that’s what I was asking. Thanks, you cleared that up. I did cancel tonight because Jenna was on the waitlist, thinking we could do the 645, but that didn’t work out. I will know for next time. Thanks again 🙂

  9. Jackie Cantin

    Mobility and WU x 1

    Group warmup sumo kettlebells

    AMRAP in 10 min

    12 HRPU
    6 box jumps @ 18″
    12 sumo kettlebell deadlifts

    Some issues with the box today. The first one was too high, and fell off the second one. Slowed me down.

    Total: 5r and 9 hrpu

    Fun one. Thanks for the class Coach Pat. Welcome to our two new 6amers…you did great today.

  10. Shane Hayes

    Wu x 1
    Group kb warmup
    Tried some wall climbs… These should be fun in a Wod.
    Wod: Amrap in 10 minutes
    6 HSPU
    6 Box jumps 30”
    12 SDHP’S @ 53#
    Rx’d 6 rounds 6 box jumps.
    Great Wod, tried to keep up with Daphne but that wasn’t happening.. Lol Great work Daphne.
    Can u send me an invoice for 41.5 please
    Everything felt good this morning just fell off a bit cardio wise.
    Great class Patrick.
    Great work 6 amer’s!
    Nice to see some new faces this morning. Welcome to the community.. Sorry but I forget the names of the 2 new fellas… Memory sucks

  11. Amanda

    WOD rx’d+ (30″ box), thanks to Kevin antagonizing me with insults and inappropriate heckling.

    5 rounds + 2 box jumps.

    I think, I hope I counted this right.

  12. Jackie

    Group warm up
    Skills – Wall Climbs 5!! (Those could get tough on a WOD)

    AMRAP in 10 min
    6 pile push ups
    6 Box Jumps 20″
    12 SDHP (53/35#)
    Score: 5 rounds & 6 SDHP
    Not a fan of this WOD, I felt I was never getting a break from SDHP!

    Thanks Kevin! Great job 4:15

  13. Melissa H

    WU x 1
    Group WU

    Practice wall climbs…these are scary

    Practice SDHP

    12 HRPU
    6 box jumps 20″
    12 SDHP 30#

    Score: 4 rounds + 2 BJ

    Forgot my puffer today so the WU killed me…the WOD was ok but I definitely struggled. That’ll teach me.

  14. Jack

    Wod: AMRAP 10 min
    6 HSPU
    6 box jumps @ 30″
    12 SDHP @ 53

    6 rounds + 8 SDHP RX’d

    Pr of 3 muscle ups in a row. First time doing more than 1 in a row.

  15. Jeff L

    WU x 1
    Group WU

    Practice (Attempt) Wall Climbs and SDHP with KB


    AMRAP 10 min

    6 HSPU scaled to 12 Hand Release push ups
    6 Box Jumps 24 ”
    12 Sumo deadlift high pull 50#

    Total 5 rounds

    Cashout: 250m Row

    Thanks for the class Kevin!!

  16. jeff

    group WU

    practice wall climbs

    SDHP kettlebell version practice

    wod Rx
    6 HSPU
    6 box jump @ 30
    12 SDHP @ 53

    6R 2 box jumps
    very happy with this wod today, all the HSPU went unbroken and felt great..:)

  17. Lora

    Group WU (fun!!)

    Partner WU – 2 min AMRAP: KB runs while partner holds plank. Thanks Emma!

    Practiced wall climbs (did about 6 or 7….slowly….scary position facing the wall like that)

    KB SDHP progressions and practice

    10 min AMRAP of:
    6 HSPU (strict – used 25# plate and abmat)
    6 box jumps @ 30″
    12 KB SDHP @ 53#

    Total = 6 rounds + 3 HSPUs

    Legs were on fire when I did the SDHPs (from box jumps maybe?).

    Great work 5:45 crew 🙂

  18. Tania

    Group WU

    Partner WU – 2 min AMRAP: KB runs while partner holds plank. 35# You did awesome Jackie!

    Practiced wall climbs (5)

    KB SDHP progressions and practice

    WOD: AMRAP 10 min.
    6 HSPU (scaled to pike pushups)
    6 box jumps 20′ (next time I should do 24 or at least try)
    12 KB SDHP @ 35#

    Total: 9 rounds and 5 box jumps
    Cashout: 250m row

    Fun class! Thanks Kevin and good work everyone!

  19. Gillyon

    Warmup x 1
    Warmup to the warmup
    And…another warmup.

    Wall climbs and SDHP
    WOD RX’D
    4 rounds plus 2 HSPUs. 10 seems to be my magic HSPU number. They feel great and I love this movement until the 11th one.

    Great class, Kevin! Thank you Amanda for the encouragement!

      1. Vanessa Champion

        Thanks Corinna!
        I’m proud of myself for not cancelling tonight. I was so tired this week but very happy that I dragged my ass in tonight 🙂

  20. Corinna

    WU x 1

    Muscle -up progressions

    Group WU

    Practice Wall Climbs…Felt freaky having my chest touch the wall in that position.

    WOD: RX

    6 HSPU’S
    6 Box Jumps @ 30″ (these were scary initially, but I kinda liked them after round one!)
    12 SDHP @35lbs

    4rounds + 2HSPU’s… Super happy that I could do this one RX!

    Great class Marie-Noelle.

    Thanks Kevin and Marie-Noelle for giving me some tips on muscle up progressions.

  21. Jen C

    Mob + Wup x 1
    Partner/Group Wup – super fun and thanks for partnering with me Julie S

    WOD: AMRAP in 10 min of
    6 HSPU (abmat and 25lb plate) – use a 10lb plate next time
    6 Box Jumps (24 inch box) – practice jumping closer to the box next time
    12 SDHP (25lb KB) – use 30lb next time

    Total = 8 rounds + 9 SDHP

    Thank you for all the tips Marie No

  22. Heidi

    WU x 1

    Wall Climbs

    10 min amrap:
    6 HSPU with Ab mat + 10# Plate
    6 box jumps @ 24#
    12 SDHP 35# kettle bell

    6 Rounds + 6 SDHP + 2 Box Jumps

    Liked this one. SDHP were the worst part. I think it’s time to ditch the 10# on my HSPU & try with just the ab mat next time.

  23. Daphne-Anne

    10x wall climbs

    Amrap 10 minutes
    6 hspu
    6 box jumps (24inch)
    12 sdhp(35)

    Rx : 9 rounds and 6 sdhp

    Always love doing wods with you Shane!! Great job today! See you tomorrow morning 🙂

  24. Amy H

    Group WU
    Wall climds (didn’t quite make it)

    AMRAP 10 min
    6 pike pushups
    6 box jumps (20″)
    12 SDHP 35#

    4 rounds + 4 SDHP

    Cashout 250m row

  25. Craig H

    Mob wu
    Full Cleans
    3×3 @ 135#
    3×3 @ 145#
    Clean pulls
    2×3 @ 175#
    2×2 @ 185#

    Wod 10min amrap
    3 full cleans
    2 power cleans
    1 hang full clean all at 125#
    10 Burpees over bar
    Score: 5rds+1 full clean

    Feels like I have not done a clean workout in ages. Great class M-N

  26. Chantal Cool

    WU x 1
    Group warmup 🙂
    AMRAP in 10 minutes
    – 6 HSPU (45lbs and ab mat)
    – 6 Box Jumps (24”)
    – 12 Sumo DHP (30lbs)

    Total : 7 rounds, 6 HSPU and 6 Box Jumps


  27. Jenn B

    Mob + WU x 1
    Practice Wall Climbs..
    Partner/Group WU (Mini Pukie.. Why? Why must anything related to running with weight make me feel nauseous? My quads go into shock I think)

    WOD: AMRAP in 10 min of:
    6 HSPU (abmat and 25lb plate)
    6 Box Jumps (24 inch box)
    12 SDHP (35lb KB) – nice KB punch to the box first round, ouch.

    Total = 3 rounds + 6 BJ

    Interesting WOD. It sucked fast. However, happy to be challenging myself with HSPU. Future self, little breaks – but don’t stop.

  28. Chantal L.

    WU x 1, Fun group WU including AMRAP 2 mins KB/plank shuffle w Heather Steeves.

    WOD AMRAP 10 mins
    6 HSPU (HR pushups)
    6 Box Jumps (20″)
    12 SDHP (35#)

    Total: 5 rounds + 1 pushup. I have a love hate relationship with this WOD. I loved doing it, but I hated how I felt after… felt like crap, headache and all.

  29. Ryan

    – Mob
    – WUx2
    – Group WU

    WOD: AMRAP 10…
    – 6 HSPU (scaled to pike)
    – 6 box jumps (24″ + 45# plate)
    – 12 SDHP (50#)

    Total: 6 rounds + 6 pike pushups

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