Events

23
Nov

Events

We have a lot of stuff coming up. Here’s the list:
Nov.24 – Black Friday deals might come early
Nov.26 – Cara and Dom weightlifting meet in Halifax
Nov.27 – Pelvic Floor seminar for ladies
Dec.3 – Hosting the AMRAP Battle Series (NEED JUDGES!)
Dec.10 – CFM Holiday Get-Together (sign-up at the gym)

Deadlifts
4 sets of 12

EMOM for 15 min
1 Deadlifts (115/85#/50% of PJ)
2 Hang Power Cleans
3 S2OH
4 Box Jumps (30/24”)

Mario

Mario

45 Responses

  1. Shawn J

    WUx1
    Group WU

    Deadlift
    4 sets of 12
    165-175-185-185

    EMOM for 15 min
    1 Deadlifts (100#)
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (30″)
    All rounds under 25secs

    $out 100 flutter kicks

  2. Greg

    Wu mob and gwu
    Deadlifts
    4 sets of 12
    #155-175-195-195

    EMOM for 15 min
    1 Deadlifts #95
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (24”)

    Thanks Patrick, I think it was a good day to start back after a month off? Will let you know tomorrow. 😊

  3. Laura

    WUx1
    Group WU

    Deadlift
    4 sets of 12
    85-55-55-55#
    Started at 50% of my DL, but reduced to the WOD weight because my rib was starting to hurt. The sets at 55# felt good though.

    EMOM for 15 min
    1 Deadlifts (55#)
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (20β€³)

    $out 100 flutter kicks

    Thanks Patrick!

  4. Mobility
    WU x 1
    Group WU + Mobility

    Deadlifts
    4 sets of 12
    85-95-105-115#

    WOD: EMOM for 15 min
    1 Deadlifts (@60#)
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (20”)

    Cashout: 100 flutter kicks

    Thanks Patrick. Good job everyone!

  5. MARK D

    MOB + Group WU & MOB

    Deadlifts
    4 sets of 12
    135# – 155# – 175# – 195#

    EMOM for 15 min
    1 Deadlifts (115/85#/50% of PJ) – 95#
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (30/24”) – 20″

    $OUT – 100 Flutter Kicks

  6. Deadlifts
    4 sets of 12
    185-205-225-245
    EMOM for 15 min
    1 Deadlifts (115/85#/50% of PJ) – 105
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (24”)

    All rounds about 30secs. Might try 30″ next time.

    Thanks Patrick!

  7. A sweet little jerk, who will remain nameless, woke me up at 3 am and I just couldn’t get back to sleep and decided to go to 6 AM class.

    Group WU + Mobility with Heidi
    Deadlifts thanks for sharing with me Gabe!
    4 sets of 12
    205-250-250
    EMOM for 15 min
    1 Deadlifts (115/85#/50% of PJ) 10 rds @ 95, 5 rds @ 115
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (30”)

    So I saw 15 rounds and like any normal human said “holy F*, that’s a lot”. So I scaled to 95 and the first 5 rounds felt great and I anticipated it to go downhill from there, but it really never did so i upped it back to Rx for the last 5 rounds. Dare I say, I enjoyed that one?

    Thanks Patrick

  8. Tara Betts

    Deadlift x12
    85-105-115-125-135

    WOD
    EMOM 15 mins
    1 deadlift @40#
    2 HPC
    3 S2OH
    4 box jump step ups(12″ box)
    I don’t think I picked a heavy enough weight for me because I wasn’t silently cursing Kevin’s name under my breathπŸ˜›

    Thanks Kevin! Nice to meet you Mario! Great job 8:30 class!

  9. Deadlift x12
    125-145-155-165

    WOD
    EMOM 15 mins
    1 deadlift @75#
    2 HPC
    3 S2OH
    4 box jumps- 24″ box

    I struggled as to do this RX because it was 15 rounds, but totally should have… I was done each round anywhere between 27-29 seconds. Liked this one and want to try RX

  10. Hannah

    Deadlifts
    4 sets of 12
    85-100-110-115lb

    EMOM for 15 min
    1 Deadlifts (50% of PJ) 55lb
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (30/24”)

    Cashout 100 flutterkicks

  11. Mobility
    WU x 1
    Group WU + Mobility

    Deadlifts
    4 sets of 12
    85, 95, 110, 120

    WOD: EMOM for 15 min
    1 Deadlifts (10 sets at 45, 5 sets at 55)
    2 Hang Power Cleans
    3 S2OH
    4 Box Step Ups (20”)

    Cashout: 100 flutter kicks

    After the last EMOM, I had a great fear of loading on too much weight. As it turned out, I should have done the whole thing at 55. It was very civilized, this workout.

    Great to see the whole gang today back in action…plus Cam! Woot!! And evidently, Paul wasn’t there.

    Thanks Patrick.

  12. Gilles

    mob wux1
    group mob wu
    deadlift
    4 set of 12
    135×12 185×12 205×12 205×12
    EMOM for 15 min
    1 DL 85#
    2 HPC
    3 S2OH
    4 box jump 20 in walk on

  13. Baukje

    Amanda, I’m posting!

    Deadlift
    4 sets of 12
    40# wu – 55# – 65# -75# I stopped there, because I was starting to feel my back. Before this class, I haven’t lifted anything heavier than 50# in several months… so, this is huge progress!

    EMOM for 15 min
    1 Deadlifts (45#)
    2 Hang Powercleans
    3 S2OH
    4 Box Jumps (24″)

    During the last 4 rounds, I definitely felt my back. Hopefully it’s just muscle soreness! It made me focus on form and bracing, though!

  14. Melanie M

    Deadlifts
    4 sets of 12
    80 – 85 – 90 – 95

    EMOM for 15 min
    1 Deadlifts 40#
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps 20″

    The Deadlifts felt good, and I was going to try for 100 but I ran out of time.. Darn
    I felt I went a bit light, but I was worried about how tough it would feel towards the end of the wod.. I also realized I needed to work on my bracing for overhead movements, my lower back was a bit achy this afternoon..
    I like the progressive movement in the wods..
    Cash out was 100 Flutter kicks, I did 200 just because I am used to doing 4 counts..
    Thanks Kevin
    Psst.. you play the best tunes!

  15. Amber G

    Deadlifts
    4 sets of 12
    85#-95#-95#
    Only completed 3 sets. I struggled to keep my core engaged for the last 6 reps of my 3rd set so I called it.

    EMOM for 15 min
    1 Deadlifts (35# for 7 rounds, 45# for 8)
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (18″)

  16. John

    Mob, WU
    Group WU

    Deadlift x12
    155 – 180 – 200 – 220

    EMOM 15 min
    1 DL 65#
    2 HPC
    3 S2OH
    4 Box jump 24″

    Cash out 100x flutterkicks

    LOOK AMANDA I POSTED!

  17. Shane H

    Group Wu and mobility

    Deadlifts x 12
    225/315/315/315

    EMOM for 15
    1 deadlift @ 115#
    2 hang power clean
    3 s2oh
    4 box jumps @ 30”

    Great emom, thanks for the class Patrick!! Nice to see the big class this morning!!

  18. Francis Landry

    WUx1
    Group WU

    Deadlift
    4 sets of 12
    205-225-255-255

    EMOM for 15 min
    1 Deadlifts (100# for first 3 rounds and 115# for remainder)
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (30β€³)

    $out 100 flutter kicks

  19. Mobility
    WU x 1
    Group WU + Mobility

    Deadlifts
    4 sets of 12
    115-125-135-145#

    WOD: EMOM for 15 min
    1 Deadlifts (@75#)
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (24”)

    Cashout: 100 flutter kicks

  20. Stacey

    Deadlifts 4 sets of 12
    70# – 75# – 90# – 100#

    EMOM for 15 min
    1 Deadlifts
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (12” 25# plate)
    Weight: 6 rounds @ 35# and then Amanda was so kind to add plates to make it 45# for the remaining 9 rounds.

  21. Melanie B

    Deadlifts
    4 sets of 12
    I had 100# on the bar, but was having technique issues, so didn’t do 4 sets…. Did several small sets & finished with 2 sets 12.

    EMOM for 15 min
    1 Deadlift (55#)
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (24”)

    It felt a little light. Was :30 each round.

  22. Heidi

    Dead Lifts x 12:
    85-85-85
    Keeping weights light. My back is feeling better, but didn’t want to push it.

    WOD with 60# and 24″ box.

    Had a great work out & got my sweat on, but or future reference, I could have handled 70#-75# I think. It was the box jumps that got me.
    Nice big group at 6:00 this morning.

  23. Kevin

    For future reference, this workout is intended to be light. It’s not heavy. It’s not moderate. Light. L-I-G-H-T. A chance to focus on form/technique. There’s no score. No time. Just you and barbell (and a really high box). We have plenty of other workouts coming up that are heavy and hard.

  24. WUx1
    Group WU

    Deadlift
    4 sets of 12
    185-250-250-250-250

    EMOM for 15 min
    1 Deadlifts (85#)
    2 Hang Power Cleans
    3 S2OH
    4 Box Jumps (30β€³)
    Next time 95#

    $out 100 flutter kicks

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