Food drive

Winter is upon us. And with that, comes inclement weather. For all gym cancellations, please check this site for any updates.

With the holiday season upon us, we would like to help out families less fortunate than us. Over the next 2 weeks, we will be collecting non-perishable food items to donate to the local food bank. There will be a box placed in the warm-up room. Thanks for your help in advance!

Skill of the Week – Overhead Barbell Lunges

Member Challenge – 3 minute Row for distance

EMOTM for 12 min
2 Power Cleans (80% of max)
Max Double Unders

Compare to July 20/12

Can you find Marie-Noelle?
Can you find Marie-Noelle?

119 thoughts on “Food drive”

  1. Mobility
    3mins skipping
    WU x1

    Push Jerk
    95-105-115(f) – stopped because of shoulder pain again…note to self, always stretch and do more mobility work before anything that involves a bar above my head.

    Did the member challenge instead, 3 minute row for distance: 862m

    WOD: EMOTM 12mins
    – 2 Power cleans (80% of max for 125#)
    – Max Double Unders

    Score: 261

  2. Warmup, mobility, skipping
    No strength due to running late
    WOD with 95lbs – 414 (exact score as in July)

    DU were terrible but the power cleans felt good.

  3. 3 mins skip
    WU x 1

    3x front squats: 115-125-135-145-150

    WOD with 105#: 163 double unders

    Today is a good day to…. wear a scarf!
    Reason # 1 – in case you didn’t hear, there is a blizzard coming
    Reason # 2 – The cleans will rape your neck! πŸ™‚

  4. 3 min skipping
    Strength. Back squat X5
    WOD. Emoth for 12 min
    2 power cleans
    Max double unders
    -124 du

  5. 3 mins skip
    WU x 1

    Push Jerk
    95 X 5, 105 X 5, 115 X 5, 125 X 5, 135 X 3 need to work on form

    EMOTM for 12 min
    2 Power Cleans – used 95#’s should have used more
    Max Double Unders
    score 41 all singles none tied together

  6. Mob
    3 mins skip – trying to get at least 3 DUs in a row…not so much.
    WU x 1

    20-20-20-20-20 wanted to work on form – it’s starting to feel ok.

    EMOTM for 12 min
    2 Power Cleans – 50#
    Max Double Unders
    77 total, mostly doing S-S-D

    800m run in the start of the snow – felt awesome! πŸ™‚

    1. Look at you working on OHS form πŸ™‚ That’s awesome.
      Nice job on the WOD,too. Practice, practice, practice.

  7. 3 min skipping
    Strength Deadlift

    WOD. Emoth for 12 min
    2 power cleans
    Max double unders
    25-30 range I stopped counting after a while and just started trying to do more than one at a time lol

  8. Chantal Guerette

    WU x 1
    3 minutes skipping

    Strength : Front Squats 5 x 60-70-80-85-90

    EMOTM for 12 minutes
    – 2 Power Cleans (75lbs)
    – As many DU as possible

    *Only DU counted
    Score – 235

    I thought I was going to die during this one… Sorry for the yelling people !

  9. Mobility
    WU x 1
    Skipping – 3 mins

    Strength: OHS –> Thanks, Kevin, for helping me see why I’m having shoulder pain. Need to work on form!

    WOD: EMOTM for 12 minutes
    – 2 Power Cleans (80% max = 40lbs)
    – Max DU

    Score = πŸ™‚

    (and a decision to routinely work on DUs after workouts, so I can get better)

      1. Yes, absolutely! I tend to shy away from trying things that I absolutely bomb at, but that’s obviously the opposite of what I should be doing, if I want to get better at them!

  10. MOB, DU practice for 3 mins WU x 1

    Strength, Power Cleans x 1

    3 x 135
    2 x 155
    1 x 185 Crappy tecnique
    1 x 185 Good technique
    1 x 205 crappy technique kept bending my elbow lifting the weight.


    EMOTM for 12 min
    2 Power Cleans (80% of max with correct technique = 150lbs)
    Max Double Unders

    Score = 224 DU

    Felt pretty good, an improvement of over 70 from last time.

    1. Congrats Sheldon! Nice PR. I love how you are really focusing on technique, too. You will reap big rewards from that. πŸ™‚

  11. Skipping + WU x 1

    Shoulder Press x 5
    95-105-110-115-95 (with better setup)

    EMOTM for 12 min
    2 Power Cleans @ 140#
    Max Double Unders

    Score: 52
    Yep, not a typo… 52. Struggles continue. Practice, practice, practice some more I guess.

  12. Mobility
    Skipping 3 minutes
    [email protected]#
    =275 (PR of 221 DU’s. In July my score was 54)
    Trying to post scores on the site everyday… I’m usually exhausted at night and even this simple task seems too much for me!! lol

    1. I was watching you do DU’s last week & I didn’t realize that you struggled with them….well I guess you don’t anymore. Nice job Christine.

    2. WOOT WOOT! Well done! You have been working really hard at your double unders….and it is paying off! πŸ™‚

  13. mobility
    singles (3 x 60)
    wu x 1

    power cleans 5 rm
    thanks Kev for the tip on starting with deadlift in mind

    wod modified
    12 min EMOTM
    2 power cleans (90# for 1rst round and dropped to 85# for rest)
    max kettle bell swing #35
    total reps: 146
    grip killer!

  14. mob class
    3 min skipping
    front squats x 5
    155-185-205-230-255(3) PR for reps

    WOD : EMOTM for 12 min.
    2 Power Cleans (145#)
    Max DUs

    Total = 109 PR of 13 DUs

  15. Mobility, 3 min Skipping + WU x 1

    Push Jerk: (x5)
    *Thanks for your help on my form Amanda!


    EMOTM for 12 min

    2 Power Cleans @ 65#
    Max Double Unders

    Score: 67

    Slow ‘n steady! I still haven’t found the secret to DUs yet…….. (this is when all you +100 scores share the goods.)

  16. Mobility + skipping

    Shouler Press x 5:

    EMOTM for 12 min

    2 Power Cleans @ 80#
    Max Double Unders

    Score: 226

    Really happy that my DU’s we clicking again for me today, since the past couple of weeks I was struggling big time. Still lots of practice required on this.

  17. Mobility + 3 min doubles practice

    WU x 1

    Deadlift x 3


    WOD: EMOTM 12mins

    – 2 Power cleans (80% of max for 145#)
    – Max Double Unders

    Score: 98

    12 fewer reps than last time.

    1. Some days the “double under fairies” are busy helping someone else, Marcel…’ll get them next time πŸ˜‰

  18. Mob. + WUx1 + 3 min skipping

    EMOTM 10 mins
    – Ring Dips (strict) + Pullups (strict) = 30 / 28 (10×3 / 8×3 + 2×2)

    EMOTM 10 mins
    – Shoulder Press 115# = 30 (10×3)

    EMOTM 10 mins
    – Deadlift 285# = 20 (10×2)

    WOD @ 155# = 359 (PR by 196 reps w/ same weight)

  19. Wu x 1
    3 min skipping
    WOD: EMOTM for 12 min
    Clean x 2 @ 155
    Max DUs
    Score: 223

    Last time I did 125# and 84 DUs. Good improvement I think.

  20. WOD: EMOTM : 12 minutes

    115 lbs power cleans
    Max double under’s

    Score: 576

    Looking forward to this WOD all day!

    1. Luckily, one’s chin is not required to type, as my jaw is still on the floor.

      *scrapes brains off wall, after mind is blown*

      That’s amazing!

    2. Amazing score!! I tried to watch you a few times but kept getting distracted when I would whip my self.

  21. mobility WUx1 3 mins skipping

    EMOTM Deadlifts

    5 mins 3 reps #195
    5 mins 1 rep every 30 secs #260
    5 mins 3 reps /195

    EMOTM for 12 mins
    2 power cleans #160
    As many DUs as possible

    Score= 426

    last time i did it with #115 Power Cleans and i got 376 DUs pretty happy with my PR. Great job tonight everyone.

  22. mobility class.. thanks JO it was awesome as per normal.

    skipping for 3 minutes
    WU x 1

    strength Deads x 5 Thanks for sharing the bar Marcel sorry had to bail out on you early!
    135-185-225 (this was the quitting point for me.. didn’t like the way this felt on the knees at all so this move will remain light for some time πŸ™ )

    Wod @ 135
    attempted DU and got a total of 48, on a good note here the cleans felt awesome! πŸ™‚

    1. I could see you doing cleans out of the corner of my eye. You were finished your 2 before I even had one off of the ground. LOL! They looked really good from where I was πŸ˜‰ Nice work.

    2. Awesome, happy to read that you stopped when it didn’t feel right…don’t be disappointed about keeping your DL’s light, I can’t believe how much you CAN do so soon after surgery. Take care of them awesome new knees. πŸ™‚

  23. Mobility
    3 min double unders
    WU x 1
    Lacrosse ball on pecs

    Strength: Push jerk (x1)
    45(10)-65(10)-95-105-1320-135-150 (5# PR!) πŸ™‚
    *my timing was a little off on getting the bar overhead and landing. Need to work on this.

    EMOTM x 12 min
    2 power cleans @ 125#
    Max double unders
    Total = 497
    First time doing this WOD. Liked it! πŸ™‚

  24. 3min DU’s

    Strength – Narrow OHS X5

    Did some skin the cats to open shoulders.
    2each of 1min hold back extentions.

    EMOTM for 12 min
    2 Power Cleans 145#
    Max Double Unders

    PR of 31 reps.

    Great job 6:45 crew!

  25. Did one of the Blizzard Beatdown Wods today.

    Row 500m
    15 hang power clean (135#)
    20 KBS (53#)
    50 doubles
    20 KBS
    15 hang power clean
    Row 500m


    Then max clean and jerk in 3 min
    Got 225 up. May be able to squeak out 235.

  26. mobility
    Skipping ( practiced DU , 3 unbroken)

    strength Back squat x 5 up to 145 #

    EMOTM for 12 mins
    2 cleans ( 105#)
    Max DU

    Score : 72 ( 4 unbroken)

    1. I think you post a PR or some kind of improvement every single day, I love reading them. Crossfit suits you well, I’d say! πŸ™‚

  27. Mobility
    Skip for 3 mins, can’t keep arms in close need to work on that more. Thanks Amanda for pointing that out!
    Wu x 1
    Strength back squats
    185/215/225/235/245 x5
    Wod emotm for 12 min
    Power clean @155
    170, was getting 2 and 3 strung together then the madder I got at whipping myself I got a few more. Was able to get 10 unbroken once. Lol.
    Fun Wod, great coaching Amanda πŸ™‚

  28. Ladies and Gentlemen!
    I am proud to say that I succeeded my first DU!!!! The feeling was awesome! Thanks to our wonderful coach Amanda!! That small little tip really helped me!

    3 min double unders
    WU x 1

    Strength: Back Squat (x5)
    20-20-25-25 (2)
    Had some discomfort in my right shoulder.

    EMOTM x 12 min
    2 power cleans @ 95#
    Max double unders
    Total = 25 and proud of it too!!

  29. 3 mins skip
    WU x 1

    Deadlifts x 5
    185-195 Ran out of time, redo next time.

    WOD with 150#: 364 DU (doesnt include one round I forgot to count aprox 20 more DUs)

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro