Now that we’re all settled in and cozy, what’s your favourite part of the new gym?
Also, today is the last day to post a picture with the new sign. Get it on FB before noon today!
“Open WOD 11.1”
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55#)
Compare to June 14/12
Can you cancel my 6am class for today please. Thanks!
Mobility + Wux1
Group Mobility
2min skip and plank
WOD: Amrap 10 Min
30 DU (90 singles)
15 Power snatch (75/55#) or 50% 1RM (Done at 55)
4 rounds + 51 single unders
Cashout : rope climb x 2 & calf stretches
Nice L sit rope climb Francis! You made it look really easy.
QOD: I LOVE the new spot! Hard to say what my favourite part is. I think I would have to say the WU area. You can come early to WU / work on MOB while a class is still going and you can see whats up though the lounge. Got loads of room to do it too. π
In a close 2nd, WOD area. I like the lay out of the pull up bars. Makes its easy to go from Weight to bar without crossing path too much with other peeps.
Oh and the new 35 Bella bars are pretty sweet too!
QOD: Personnaly, I like how the extra space can allow for variation or new movements in WODs, i.e. longer stretches of walking lunges, shuttle sprints, team WOD stuff, etc.
Indoor running/ sprints for WU!
My favorite part is all the space.
I love all the babies in the picture of the 8:30 class!
Masters class is looking good too, last time I saw it there were only 2 people in it. I’m happy to see it growing!
MOB WUX1
Skipping for 2mins then plank for 2mins
Group WU/Strength
WOD AMRAP 10mins
90 Skips
15 Power Cleans @ #35
Tough one…it hurt my feet more than anything.
Cashout Calf stretches
Thanks for the great class Marie-No!
Great job 6am er’s.
QOD: I love everything about it! Very blessed to be a part of CFM.
Happy long weekend everyone!
4 Rounds
Qod: I love the flat floor and the room, especially the room for personal improvement! π
Mobility
Wu x 1
Group Wu and mobility
Wod: 11.1
Amrap in 10 minutes
30 du’s
15 power snatches
Rx’d 4 rounds 14 snatches
Du’s were killing me on this one… Boo practice, practice
Great class Marie
Great work 6 amer’s.
Cash out rope climb, all arms.
QOD: Where to begin? The flat floors, the space, the lovely hot water heater between the TWO showers, the way the bars and weights are organized… it’s all awesome!
Quick Mob / semi-warmup
Group foam roller and lacrosse ball
Evil barbell calf smashing
Open WOD 11.1
AMRAP in 10 min of:
— 30 DUs (scaled to 10 DUs & 60 singles)
— 15 Clean & Jerks
Score: 3 rounds + 12 C+J
Apparently last time I did all doubles and got 1 frustrating round + change. I like the half & half blend a little better but as winter approaches I know I REALLY need to nail those doubles!
HIGHLIGHT: Managed 6 unbroken DUs in the 2nd round. 2 shy of my all-time PR and definitely the most consecutive I have ever done in a WOD so we’ll call that progress!
Great coaching Lora!
Oh yeah, cashed out with some rope climbs!
Just keep at it. You have 15 weeks before the Open. But who’s counting?
Great job Blake. Especially since you were up at the crack of dawn today. Maybe next time you’ll actually WOD with us at 6 a.m. & put it on the new PR Board π
Wu x1
group Mob & Wu
Open WOD 11.1
AMRAP in 10 min of:
β 30 DUs – all unbroken
β 15 Power Snatches (scaled to 70#)
Snatches were basically broken up in sets of 5.
Really happy with my DUs today. Getting some good wrist action on the rope.. π
QOD: SPACE SPACE SPACE. Having the pull up bars on one side creates more equal opportunity for wods when they are needed. The old set up it felt like drawing straws sometimes to see who gets to set up close to the bars.
Over all its my new favorite CF Box.
WOD rx’d
6 rounds + 5 G2OH
No pr, but happy with results.
QOD: Indoor running! And it’s insulated (I’m the only one that will be excited about that)!
I think the morning crowd is going to love the insulation in 2 months from now. π
Oh I’m a fan of the insulation. For different reasons, but I still appreciate it π
Great job on the WOD this morning.
MOB WUX1
Skipping for 2mins (263) then plank for 2mins
Group WU/Strength Snatch practice 4×5
55-65-75-85
WOD AMRAP 10mins
30 Double Unders
15 Power Cleans @ #65
4rnds +12DUs
Cashout Calf stretches
Nice work Shawn!
WOD 11.1 Rx
AMRAP in 10 min
30 DU
15 snatches 55#
3 rounds + 7 snatches
Yay for double unders!!! So excited to do the in a WOD! Thanks for the pug Amanda and thanks for the great coaching as always Marie noelle!
Was that your first time for DU’s in a WOD? Congrats. That’s a big mile stone.
Congrats on the double unders! Great job!
Mobility
Warm up x1
Plank hold for 2 minutes (unbroken)
2 minute skipping
Snatch practice
WOD: open wod11:01
30 double unders scaled to 90 singles
15 snatches#25
Total: 4 rounds minus 1 snatch….so close!
Great class Marie Noelle and have a great long weekend everyone!
QOD: Love the space and love the fact that it is not as cold as the other box….with winter fast approching it’s a bonus!
Please cancel my 3:15
Wux1
Group wu
Practice power snatch
45-55-65-85
WOD. 11.1. Amrap 10 min
30 du’s
15 power snatches. (75/55). Did 65lbs
3rounds 13 power snatches
RobBrydges
2 min plank
2 min skipping
Wod with 40#
4 rds & 3 snatches
Just couldn’t say away. Had the urge to squat something so I stopped in at the Nooner and used the sweet rig in the warmup area!
Back Squat x 5
200 – 225 – 235 – 245 – 255(1) 1RM PR!
I have to admit it took some getting used to the new format but I can’t deny the mobility has been SUPER beneficial and I am still getting PRs so I am sold!!
Mob + WUx1
Worked on Power Snatches up to 105#, donkey kicks on 115#
WOD
3 Rounds + 2 Muscle Snatches Rx
Practiced snatch with 55# for form, made some progress. Thanks Kevin
WOD @ 50% = 45#
3 rounds + 9 g2o, I believe?
Did first found + part of second round with snatches, the rest were clean & jerks
Fun class, thanks
Hello guys!
Just a little reminder for the beautiful show Galaxie happening tonight from 7:30 pm at the Lions Club on 55 Mark Ave., free entry! I will be representing Romania in this amazing visual project, which gathers music, video projections, lots of colours and lights, dresses from around the world and beautiful women who will present them! Hope you can make it for an hour of good quality entertainment and also to support me. Thanks π
Anca – check your email
WOD. 11.1. Amrap 10 min
30 duβs
15 power snatches.
4 rounds – 17 DU
Damn DU screwed me.
Good class Robert
Awesome score David!
Nice job on the WOD Dave π
What I love about the new gym is all of the space, and seeing new faces. Love it!
WU x1
Group warm up
2min skipping
2min plank
Calf smash
WOD
11.1
90 skips
15 snatches @ 20lbs (light for the right shoulder) and focus on form
3rounds
Rope climb 5ft approx.
Calf stretch
Thanks for the excellent class M-N
Good luck tomorrow at the grand opening!
mob wux1
group activity
wod open 11.1
AMRAP in 10 min
30 DU ( 90 single)
15 power snacth 60#
total= 5 round 85 single
I like every thing about the new gym
Mob
Wu x 1
WOD 11.1
Amrap in 10min.
90 singles
15 power snatch at 35 lbs., really focused on my form, thanks Rob, next time I will try 45
Total. 5 rounds plus 90 skips
I love the new gym but mostly I love the amazing coaches and members who are so encouraging and inspiring! Thanks Stephanie for the circus coaching!
PR today was my first ever rope climb!! yah! Nice sharing the moment with you Corinna! Great job overcoming your fear!
Mobility
WU X 1
Group WU/Mobility
WOD – Open 11.1
10 Min AMRAP
30 DU’s – 90 SIngles
15 Power Snatches 75#
Total – 3 Rounds and 60 Singles
wu x1
group wu
WOD 11.1 Rx
AMRAP in 10 min
30 DUs
15 snatches 75#
2 rounds + 6 snatches
Double unders were all broken – good practice π
I love the new gym and especially the warm up area as it’s spacious and the pullups bars are awesome!
Nice job Frankie.. thanks for pairing up and sticking with the DU! π
Great job sticking with DUs Frankie. That’s your first step toward getting better at them π
WU x 1 + 2 min. skipping + 1:30 plank
WOD as Rx’d
4 Rounds
DU’s went really well today. Only messed up once in the 1st round and last 3 rounds were unbroken. All snatches (no clean & jerks). Felt heavy, but do-able. Goal was 4 4ounds, so just managed to finish.
Fun one!
nice job on the wod! especially those DU’s… I swear I was sure those were singles how smooth they looked!
Mob
Group warm up
Snatch
35,40,45 sets of 3
WOD amrap
90singles
15 Power snatches @35
3 rounds & 4snatches
Thanks rob great class! Thanks Amanda for the tips on the snatches
Sorry Corinna for all the pain I put you through!
Great class 4:15!
Mobility + WU
Group mobility – lats with foam roller; lev scap with lax ball and calf smash with barbell
Group Bergener
Group Snatch progressions
Power snatch practice (3 X 5) all @ 55#
WOD “Games 11.1” @ Rx
AMRAP 10 min of:
30 DUs
15 Power Snatch @ 55#
Total = 6 rounds + 8 power snatches
Had 5 rds + 30 DU last time really happy with that.
Thanks for the push Marie-No π Great job 5:45 crew!!! Thanks Coach Corinna.
wow Lora! Your previous score was already impressive… now with this PR… speachless!
WUx1
Got 9 consecutive BMU. PR of 3 :). Thanks for the push Jeremy!
group mob+wu
Practiced Snatches
65-75-85-95-95
WOD as Rx’d
3 rounds +1 snatch
PR of over 1 round. Last time I done this was the original 11.1 on March 19th 2011.
Cashout: 1 L-rope climb
Calf stretch.
Have a great weekend fella CrossFitters!
WOW. Nice work on the bar MUs Gabe. And congrats on your PR on the WOD. π
Great job on the bar MU. You make them look so easy.
The Lsit rope climb was impressive. You got some serious power
Wu x1
Mob & Wu x 1
Foam roller & lacrosse on lats & calf smashing…Painful thanks Frank I think.
Open WOD 11.1 Rx’d
AMRAP in 10 min of:
β 30 DUs
β 15 Power Snatches 75#
2 rounds + 30 doubles + 11 power snatch
Last time I did this WOD was for the open and I completed one round only, so as bad as my doubles are now they’ve come a hell of a long way; next step stringing them together.
Awesome progress Marcel! Congratulations on your PR π
QOD — The flat floors, space and WU area.
Mob + WUx1
Snatch 95# (6 sets x 3 reps)
Group WU + Snatch Practice
WOD Rx = 5 + 14 DUs (PR from 3 + 5 Snatch)
Good way to end the week. Good job everyone!
Big PR! Great job Mario π
Wu x 1
Power snath practice
65×3
85×3
105×3
125×2
Wod rx: 4rds + 8 snatch (pr is 5 + 22 du)
Mobility
WU x1 (10 wb, 10 body blasters, 10 MU progression)
WOD rx : 3rds + 10 du.
1st rd went really well DU went to crap rd 2 and 3. All 3 rds snatches unbroken.
Tried a MU need to work on my kip.
Thanks Jeff S for the tips.
Fun class Corinna!
Mob
Wu
Group wu
Wod 10 min amrap
30du
15 PSnatch 75#
4rd+9PS
Great job 5:45 everyone was working hard.
Mobility
WUx1
Group Mobility
Practiced Snatch:
55×5
60x5x2
WOD: “11.1”
30 Double Unders
15 Power Snatch
Total: 5 Rounds + 2 Power Snatch
Cash Out: Rope Climbs!!
Happy Friday.
Mob Wu and lots of Snatch lift practice. Calf smashing with Cam was painfully fun.
Wod: 11.1 Amrap
90 single skips
15 Snatch @ 30lbs
4 rounds & 40 skips
Thanks Corinna for fine tuning my lifts. It is slowly sinking in.
QOD: running space, flat floors, warmth for winter & Carley is still there.
WU x 1
Muscle up Progressions
Group WU and Mobility
Loved doing the calf smash with you Jackie!
Snatch Practice
WOD: 6 rounds + 6 Snatches. Not a PR but still happy with my score
Cash out: Rope climb. Thank you so much StΓ©phanie L for helping me do my first ever rope climb. You made my night !
Muscle Up Progressions
QOD: Insulation, insulation, insulation!!!!!!
Mobility
WU X 1
Calf Smashing with Laura = fun times π
Snatch Practice:
WOD: 11.1
5 Rounds.
Thanks Corinna Those efficiency tips were bang on helpful!
Mobility
WU
Skipping practice
Group WU
Snatch practice
WOD with singles & 30#
3 rounds + 9 snatches
Mobility
WU X 1
Group WU/Mobility
WOD β Open 11.1
10 Min AMRAP
30 DUβs β (scaled to 90 Singles)
15 Power Snatches 45#
Total β 3 Rounds and 14 snatches
800m Run