Prep Course

3
Apr

Prep Course

Just a reminder that we have spaces available in our upcoming Prep Course (starting April 8th). Please share THIS LINK to your friends.

Strength – Back Squats x2 @ 70%

AMRAP in 10 min
20 Russian KBS
10 HR Pushups

Gerry ranked 310th in the world for the Open!

Gerry ranked 310th in the world for the Open!

46 Responses

  1. WU x 2

    Back Squat x 2 (70%, 1minute rest between sets)
    145-145-145-145-145-145

    WOD: AMRAP 10 mins
    – 20 Russian KBS (53#)
    – 10 Hand Release Pushups

    Score: 5 + 6 pushups

  2. Kelly B

    Mobility
    WU x 2
    Group WU

    Strength – Back Squats 6×2 @ 95#

    AMRAP in 10 min
    20 Russian KBS @35#
    10 HR Pushups

    Total: 8 rounds + 5 KBS

    Great class Kevin 🙂

    Congrats Gerry! Way to go 🙂

  3. Heather Colleen

    All the stories coming out of the Open are incredible…every one I read makes me that much more determined to work harder, practice my weaknesses more, and be ready to join you all next year.

    WU(ish)

    Group Mob

    WARNING: DO NOT CHOOSE A PHYSIOTHERAPIST AS YOUR SMASHING PARTNER. BAD IDEA. BAD IDEA.

    Back Squat 70% 6 sets of 2 95# (Felt great all the way through.)

    WOD @ 45#

    5 rounds, 17 KBS

    I didn’t forget the HR once (thanks to my handy dandy note) AND I did all the pushups from my toes!!

    Awesome, terrible, super fun morning at the gym! 🙂

  4. Vanessa Champion

    Calf and quad smashing..
    Thanks Heather. I really wanted to slap you lol

    Back squats x2
    70%x6 sets 95#

    AMRAP 10 min
    20 Russian KBS 40#
    10 HR push-ups
    Switched to knee push ups after 2 rounds due to rib pain. Thought it was gone but push ups brought it back

    6 rounds + 9 push ups

  5. Trent

    WU x 2(sub pull ups for chin ups)

    38 Birthday Burpees for my late brother Tyson. Love you Bro and I miss you like crazy.

    Lab: Inspired by Mario’s DUs from yesterday, got 77 unbroken PR. Adjusted rope and got 50 of the fastest unbroken DUs I have ever done. 100 DUs around the corner.

    Back squats
    6 x 155#

    Wod @ 70#
    8 rounds + 5 Russian KBS (major takeaway was shoulder position, helped a lot)

    At home: did a few weighted pullups and 3×20 bench press @ 50#

  6. Strength – Back Squats x2 @ 70%
    6 sets @ 115#
    Nice work ladies!

    AMRAP in 10 min
    20 Russian KBS @ 53#
    10 HR Pushups

    8 rounds + 7 swings

    Great class with lots of energy!

  7. Crystal

    Strength – Back Squats x 2 @ 70%
    6 sets @ 115#
    Good work les girls!

    AMRAP 10 mins
    20 Russian KBS @ 50# PR
    10 HR Pushups
    6 rounds + 10 RKBS
    Great job nooners!
    Love the pic Gerry! xo Awesome job!

  8. gersmith006

    I belong to a world class gym with knowledgeable and motivating coaches. The members are awesome! All this fosters an environment of striving to be “better”.
    I would like to thank you all for your support and encouragement.

    I will be at the gym Friday to sign autographs.

  9. 8h30am

    Mob + WUx1

    Back Squats 6x2reps @ 70% (245#)

    WOD @ 70# KBS = 6 rounds + 2 KBS

    —————————————–

    1h00pm

    Mob + WU

    GHD Situps/Extension – 4×10 each, alt.

    EMOTM 10 mins
    Handstand Hold
    20-20-20-20-20-15-15-15-15-15 sec

    EMOTM 10 mins
    6x Push Jerk 135#

  10. Alyson K

    Strength – Back Squats x2 @ 70%
    6 sets @ 75

    AMRAP in 10 min
    20 Russian KBS @ 25#
    10 HR Pushups

    8 rounds + 10 swings

    Great class today – nooners!

  11. Ginette

    Mobility
    Warm up x2
    Group mobility and warm up
    Strength : back squats: 35, 45, 55, 55, 60, 60 (nice sharing the bar with you Shelley and welcome to CFM)

    WOD: AMRAP in 10 minutes
    -20 Russian [email protected]
    -10 pushups

    Total:8 rounds even!
    Great class Mario….great work everyone!

  12. Jason Gagnon

    Mob
    WU x 2
    Group Mob + WU
    Strength
    Back Squats x 2 for 6 sets at 210#

    Did 4 MU in a row NEW PR yeahhh!!!

    WOD: AMRAP in 10 minutes
    20 russian KBS at 70#
    10 HR Pushups

    Total 7 Rounds + 5 KBS

    Cashout – wall shoulder extension 30 sec x 2

  13. Amy Hayes

    Mobility
    WUx2
    Group Mobility & WU

    Back squats x2 @70%
    6 sets 75#

    WOD with 40# & pushups from knees
    6 rounds + 2 KBS

    Great class tonight!

  14. Patrick Arseneau

    Mob
    WU x 2
    Group Mob
    Strength
    Back Squats x 2 for 6 sets at 175#

    WOD: AMRAP in 10 minutes
    20 russian KBS at 70#
    10 HR Pushups

    Total 7 Rounds

    Cashout – wall shoulder extension 30 sec x 2

  15. Marcel

    WU x 2

    Painful Mobility + KB WU

    Back Squat x 2 (70%, 1minute rest between sets).did 3 rep apparently I can’t read

    185-185-185-185-185-185

    WOD: AMRAP 10 mins

    – 20 Russian KBS (35#) right arm only
    – 10 Hand Release Pushups on fingertips

    Score: 6+ 3 KBS

    Cash out 50 no show burpees.

    Thanks Mario!

  16. Steph L

    Mobility
    WUx1
    Group mobility

    Back squat 6×2 @ 70% = 110#

    WOD: AMRAP 10 Min
    – 20 Russian KBS @45# (unbroken!)
    -10 Hand Release push ups
    Total = 7R + 20 KBS

    Great class Mario thanks!

  17. Amy Hogan

    Mobility
    WU x 1
    Group WU

    Strength – Back Squats 6×2 @ 75#

    AMRAP in 10 min
    20 Russian KBS @40#
    10 HR Pushups

    Total: 7 rounds + 2 KBS

  18. Ryan F

    MOB+WUx2
    Group WU

    Strength – Back squats 2×6 @ 135# for first set then 150# for the rest

    AMRAP 10 min
    – 20 Russian KBS @ 53#
    – 10 HRPU

    6 + 6 push ups

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