Check out the updates!

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

Please take a moment to watch the short video addressing all the new updates to the gym! The main change is being assigned to the floor for your strength.Β 

[youtube=http://www.youtube.com/watch?v=Sq8eAADsMz8]

105 thoughts on “Check out the updates!”

  1. Good job guys and gals, the space looks great. feels like there will be a nice flow to moving around.

  2. Mobility

    WU x 2

    Strength: Overhead Squats
    5x 95-115-135-155-170

    WOD: Eight rounds for max reps of:
    115 pound Hang power clean, 20 seconds
    Rest 10 seconds
    115 pound Push press, 20 seconds
    Rest 10 seconds
    Score: 82

  3. WU

    Sumo DL to 225 x 5 – heavy but still OK

    WOD: Alternating Tabata
    Hang power clean (50#)
    Push press (50#)
    Score = 124. The push press was really hard, which I was not expecting!

    The new gym layout is great! πŸ™‚

    1. Thanks guys! Sumo DL is my favourite movement and my goal is 300# for 1 rep… yup just one! haha!

  4. Mobility
    Warm-up x2

    Strength : Deadlift
    80×5
    90×5
    100×5
    Out of time for the rest

    WOD: Alternating Tabata
    Hang power clean (35#)
    Push press (35#)
    Score = 129

    Good Job 7:00am Class!! Big class today!

  5. – Mob + WUx2 (OHS, GM, MUprog+Dips, HSPU, T2B, DU)
    – Floor Press 5-5-5-5-5 = 160# (PR, 5#)
    – WOD Rx = 95 reps

    Good job 6’ers!!

  6. Warmup
    Press (3) 45-65-65-65-65

    WOD @ 55 lbs
    Reps 122

    Great energy in the 7 am this morning! πŸ™‚

      1. Agreed! 65lbs next time for sure. I should do a rotation of 1s in my strength, so I can figure out my max.

  7. WU x 2

    Strength: Shoulder Press
    5x 45-55-60-65-70

    WOD: @ 55# from the Rack (pulled a glute/hamstring..oddly enough not CF related..I’m not going to go there πŸ™‚

    Score: 118

    Thanks Ron!

    1. Alcohol, yes. And, she was able to do what she was trying to do, but injured her ass in the process. I’m taking no blame.

  8. Mob
    Wu x2
    Cleans for strength
    95/115/135/155/165 x 5

    Wod 8 rounds tabata
    120# hang power clean
    Couldnt do overhead press so substituted push ups
    Total was 133

  9. El Nooner

    MOB
    WU X2

    WOD @85#

    105

    Felt really heavy. Was not feeling it today. Maybe I need to catch up on rest.

    Good job El Nooners.

  10. Noon class

    Strength: Cleans
    5x 80-85-95-100-105
    Thanks for the help Kev.

    WOD w/ 60#: 106 reps

    Love the ‘new’ gym.

  11. MOB / WU x 1 (running late)
    2 min skipping

    WOD @ 100# : 104 reps

    I echo Eric’s feelings. Wasn’t “feeling it” today but still glad I went as usual.
    Liking all the positive changes at the box!

    Great work Nooners!

  12. SO organized!! I LOOOVE it!!
    Glad I was a part of putting this together!! πŸ™‚
    Can’t wait to try the new space!!
    Should be back soon… hopefully!!! πŸ˜€

  13. Nooner
    Mob
    Wu x2
    Wod 8 rounds tabata
    @ 35lbs
    Total Rounds 131 (weights should of been heavier)
    this was light i think should of been 45lbs but got nervous and dropped down by 10
    U know u don’t have enough weight when ur last round beats ur 1st by 2-3 reps πŸ™‚

  14. I also like the new layout. Definitely feels less cramped when doing strength. It just opens up the space a whole lot more.

    Its also fun to cheer on the WOD from the lounge area while enjoying your breakfast.

  15. Push Press x 5 50-55-60-65- 70 (x2)

    WOD: Alternating Tabata
    Hang power clean (50#)
    Push press (50#)
    Score = 111. Push press were soooo hard!

    Love the new layout!

  16. What I see and hear on a daily bases is Kevin and Joanna always trying to do better for the members and trainers. Everyday they have an new idea, or try to find a better way to improve everyone’s experience and I just love being part of this whole family. This morning was so awesome to see everyone’s positive reaction to the new gym.

  17. WU x 2

    Back Squat 3’s
    95-100-105-115-125

    WOD
    @ 65lbs

    Total: 127 reps

    Good job everyone!! I love the new layout, you guys did a great job πŸ™‚

  18. Mobility
    WU x2
    Strength Deaflifts x5
    165-175-185-195-205
    WOD
    Tabata hang power cleans/push press
    #65
    Total 129 reps

    This was a forearm burner for me!
    Love the new layout, way less maneuvering around people πŸ™‚

    1. Did 3.2K tonight on the waterfront. It felt like I was going faster than normal, however, my time was actually slower on both miles than the Paleo baseline mile. I had a similar experience yesterday when I did 5K.

  19. Power cleans x2
    155-170-180-180-190-190

    Split jerks x1
    155–175-195-210-225-240 (PR!!!) very happy about that!

    Wod with 115#
    75 HPC
    64 PP

    Total – 139

  20. Mobility
    Warm-up x2

    Strength : Shoulder Press:
    55,65,75,80,85# X 5

    WOD: Alternating Tabata
    Hang power clean (55#)
    Push press (55#)
    Score = 107

    Ran 800m after WOD without stopping along the way.……first time that has happened.

    New layout is great. Thanks for all you do Kevin and Joanna.

    1. Congrats on your unbroken 800m run, Kevin! You have been working really hard on those and it is paying off for you!

  21. WU x 1
    Du practice. Still stuck at 5. πŸ™

    Strength: front squat x 5
    155,165,175,185,195 (10# pr)

    WOD: 8 rounds
    115# hang power cleans 20 sec
    10 sec rest
    115# push press 20 sec

    Score: 98 RX’d

  22. WU x 2

    Strength: push pressx2
    110-120-145-160-180 (3)

    WOD Rx: Eight rounds for max reps of:
    115 pound Hang power clean, 20 seconds
    Rest 10 seconds
    115 pound Push press, 20 seconds
    Rest 10 seconds
    Score: 68
    They gym is looking great Kevin, much more space.

  23. Mobility
    WU x 2 (minus the squats… still having problems with my right knee)
    Strength : Push press
    5 x 40, 45, 50, 55, 60#

    WOD – Alternating Tabata
    8 rounds for max reps
    Hang power cleans / Push press @ 40#

    Score : 128
    The weight was a little light, could have added 5# or 10#. Found a spot on the board and took a few minutes to fill out my numbers so I don’t have to keep flipping through my book.

    Great new setup in the gym. Not big changes but they make a huge difference!

    1. You did great! 128 is a huge number…you can definitely handle more weight (and more suffering…LOL) next time!

  24. OLY Class πŸ™‚
    Mobility
    400m run
    WU – 10 lunges/10 wallballs @14#/10 pullups/10 good mornings/ Samson stretch

    Burgener x 3
    (GREAT job leading that Marie-No!)

    High Bar Back Squat x6
    50-60-65-70-70-70% of 1RM Back Squat
    125-145-160-170-170-170#
    Great sharing a bar with you Chantal, Jeff S, and Marie-No

    Squat Clean + Split Jerk (2+1)
    60-65-70-75-80% of 1RM Push Jerk
    85-95-100-110-115#
    These felt really good tonight.

    Halting Clean Dead Lift x 2 (hold for 3 count at top)
    85-90-95-100-100% 1RM Clean
    135-140-150-155-155#

    Great class tonight Kevin.
    The new layout is great! Felt very roomy πŸ™‚

  25. WU x 2

    Push Press x 5
    65-70-75-80-85

    WOD:
    Alternating Tabata with 60#
    Hang Power Cleans = 54
    Push Press = 52
    Total = 106

    Doubled up on the push presses today & my shoulders were feeling it. Really tough WOD.

    Gym looks great. Take your time in re-installing the pull up bars. There’s no rush πŸ™‚

    1. ‘Take your time in re-installing the pull up bars. There’s no rush’….I couldn’t agree more ;-D

  26. For my female xfitters (and the “boys” that participated on saturday), Old Navy has some great workout attire on cheap. Sport bras for $10, workout pants $10-$18, and cheap tshirts and long sleeve shirts. Nice colours too, along with the standard black and gray.

  27. WOD @ 70#

    115 Reps

    Highlight of the day was seeing Kevin’s split jerk PR though. I wish you all knew how hard he’s worked the last few years on that. Awesome!

    Also glad you all like the ‘new’ gym! Thanks for all the positive feedback!

  28. Mobility

    400 m jog

    Lunges
    Wall balls
    Pull ups
    Good Mornings
    Sampson Stretch

    High Bar Back Squat x 6

    135-160-175-185-185-185

    Squat clean & split jerk (2 + 1) — Need to land in a longer split.

    95-105-115-125-135

    Halting clean deadlift x 2 — Need to move knees back first when returning bar to floor.

    155-165-175-185-185

    Another great class Kevin, always pick up something new to work on.

  29. Mob Wu x’s 2
    Strength Front Squats 45, 50, 55, 60, 65 at 5 reps each
    WOD: Alternating Tabata at 40lbs
    Score 104
    Great to be back at the nice new digs. Once the hot tub goes in we will be all set!

  30. Wux1

    WOD. Β Tabata. Β Hang power cleans & push press
    8 rounds of
    Hang power cleans 20 sec. 10 off
    Push press 20 sec. 10 off

    86

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