New Website

9
Apr

New Website

We are excited to launch our new website very soon! There are some cool features for current members (like a built-in Zenplanner calendar) and useful posts for prospective athletes. We have a few bugs to tidy up and you should see it shortly.

Push press
5 x 5 @ 75%

AMRAP in 7 min
7 Thrusters (115/85#/70%)
3 Muscle-ups (9 C2B pullups)

Compare to March 25/14

A screenshot of our new site

A screenshot of our new site

35 Responses

  1. Push Press
    5 x (#45, 65, 70, 80, 80, 80, 80, 80) Great partnering with Natacha today πŸ™‚

    WOD: Amrap 7 min.

    7 Thrusters #65
    9 Ring Rows
    Score: 5 rounds plus 7 Thrusters

    Great class as usual!! Thanks Super Mario!!!

  2. Trent

    Push Press 5×5 @ 75%
    (115-125-135)Wu – 140 x 5

    Wod Rx’d = 3 Rounds even

    Today was a good example where a rest day would have been more effective…Energy High last night to a tired energy low this morning.

    Great sharing the bar with you Shane!

  3. Push press 5×5 @70# with Heather
    Really need to focus on my dip. Same as last night with my jerks, I push my butt back. Knees, knees, knees.

    AMRAP 7min
    7 thrusters @65#
    9 jumping pull-ups (at short bar)
    4 rounds + 6 jumping pull ups

    Tabata plank with Kevin & Heather.
    Looking forward to a rest day tomorrow. My body feels like jelly! Sore jelly lol.
    Also shout out to Mom for getting to 40# on her PP ☺️
    Great class Kevin!!

  4. Jo

    Push Press 5×5 @ 85#

    WOD Rx
    2+2 Mu

    Well I basically moved around for 7 minutes…too sore and tired for much else. Now for a nap, dip in a hot tub and massage…..oh wait…nope.

  5. Angela

    Came to class to do rowing/running program… Day 2
    Decided to do strength as well…

    Push press 5×5 @ 95#

    Row 800m x 3 with 2 min rest in between
    Thanks to Shane for setting the timer on the rower..much easier than using my iphone πŸ™‚

    1. 3:36
    2. 3:33
    3. 3:31

  6. Maria

    Mob + WUx2 + Group Mobility

    37 birthday burpees, happy birthday Josh and nice work on the WOD πŸ™‚

    Push Press (fun sharing the bar Tania! You’re so strong)
    5x 90#

    WOD Rx

    7 thrusters

    I need to work on my muscle ups! Next Open Gym.

  7. Crystal

    Mob + WU AND 37 Birthday Burpees for Josh!

    Push Press (thanks Mel)
    5×75#
    WOD
    7 Thrusters
    9 Jumping Chest to bar pullups

    4 Rounds 4 thursters

    Thanks for all the tips Blake…I heart ya!
    Good job nooners and Josh….Happy Flippin’ Bday!

  8. Tania

    37 Birthday Burpees… Happy birthday Josh!

    Push Press – Nice sharing the bar with you Maria.. you made those look easy!
    WU – 5 x 45, 65, 75
    5sets of 5 @ 75% = 90#

    WOD: AMRAP 7 min.
    7 Thrusters 65#
    3 Muscle-ups — 9 Jumping pull-ups

    Total: 6 Rounds + 2 Jumping pull-ups.

    Fun nooner! Great coaching Blake! Thanks for the tips.

  9. Kevin

    Push Press x5 with some guy who says he was born 37 years ago (should have checked his ID)
    105-125-145-145-145-145-145

    WOD Rx’d
    5 rounds even

    Fun class!

  10. Push press 5x
    45-65-70-80-80-80-80-80
    Always fun to team up with Alaina!

    Wod @65# with c2b
    4 rounds + 1c2b

    This class gave a good spin to my day!!
    Thanks Mario!!

  11. Shane Hayes

    Mobility and Wu x 1, crossover symmetry, Ghd situps, bar mu practice.
    Strength push press x 5
    95/ 115/ 125/ 135/ 140 x 5 x 5 thanks for sharing the bar Trent!
    Wod: Amrap in 7 minutes
    7 Thrusters @ 115#
    3 mu’s (bar)
    5 rounds 3 thrusters
    Thrusters were tough wrist, shoulder, knee were all giving a bit of grief with the thrusters. Bar mu’s were all unbroken, happy about that!
    Great class Mario and great work 6 amer’s!

  12. Cara

    Push press
    5×5 @ 75%
    WU, 65-75-85# x5
    5×5 @ 95#

    These were heavyyy today

    AMRAP in 7 min
    7 Thrusters @ 85#
    3 Muscle-ups – 9 jumping pull ups (from lowest bar)

    Score: 4+4 thrusters

    still hesitant with pull ups because of my shoulder so did jumping but took my time to use the right muscles and come down controlled…sometimes when I do jumping pull ups I end up just using my legs too much and wanted to make sure this was more like easing back in to pull ups. felt as good as it could given the thrusters and barely breathing part…
    Also, I don’t think I’d recommend driving straight from Halifax to the gym and doing this workout on minimal sleep…but all things considered still a great class!

    Thanks so much Ron, great coaching as always!

  13. Blake

    Oly Class

    Hang Snatch x 3
    90 – 105 – 115 – 115

    Overhead Split Squat x 5
    105 – 115 – 125 – 130

    15 Double-Shot Wall Balls
    3 – 4 – 3 – 5 … tougher than I remember.

    Fun class!

  14. Tina W

    push press

    5×5 @ 75%
    35,40,45,50,55
    55#x5 x5

    Amrap in 7

    7 thrusters 85# or 70%….did 50 #
    3 muscle ups or 9 ring rows

    totally lost it on the thrusters dropped weight down to 40 #

    4rounds and 7 thrusters
    after the flu and a week in cuba …..tuckered out bad :):) but glad to be back

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