I'm going to pick on Pierre here, because I can. Notice his arms and knees are bent at the same time? On the way forward (the recovery), your legs should stay straight until the bar passes them.
31 thoughts on “Gates are open!”
Rachel
Kevin
I have to cancel class this morning, i’m still sick
So sorry
Brandon CrossFit Kinetics
Harms
Kevin
I didn’t put that in because I knew someone else would 🙂
Guy
Where is Dave in this picture? 🙂
Jeff
2km Row = 8:07.8
16 seconds slower than my PR.
Chantal L.
Kevin, can you cancel my 4:!5 spot, I registered for 6:30 instead!
Andy
Ill take the 415 so my 530 is available now. Thanks
MC
Who’s that hot guy on the picture?
Pierre
Yes, I am hot, but my rowing technique is not so hot!
Ed
sorry for the no shows, I’ve been sick 🙁 Can yuo switch me up for 6am on friday? I will be there but I would like it in the am so I can go climbing that afternoon 🙂
Gillyon
Dave and I will miss our 5:30 tonight. Sorry for the late notice!!
LANDSCAPE TIME!
Pierre
Landscaping is a fun job!
Do you guys need help?
Kevin
Suuure. Dave doesn’t want to row again, that’s why.
Angela
Hi Kevin – can I switch my 415 to 530 tonight? Sorry for the short notice, but Connor is sick and have no one to watch him. Thanks
Kevin
Sure thing
Sonia
Strength
5×5 snatch 65-75-95-95-95(those last three rounds weren’t all in a row… so decided to do one more, went a lot better and got them in a row)
5×1 shoulder press 80-85-90-90-95(PR) and wanted to try 100 but failed!!! oh well still happy with the pr!
2k row
Time: 9:00.1 (not a pr… maybe next time i should do it in the evening class and see if it’ll go better… still hate rowing, again, one of my weaknesses!!)
well done am crew!
Jamie
CFWU x 2
Strength – Clean
3-3-3-3-0
75-75-95-105-Took a break to row, didn’t do my last set…
WOD – Row 2000m
Time: 7:19.2 PR by 13.4 secs
Great time 4:15 class!
Andy
CFWU x 2 (pull ups 10, 5)
Strength front Squats 5’s
45-65-95-95-95 PR for reps!
WOD Row 2000m
7:46.2 PR by 7 second!
Good rowing everyone 🙂
krista
CFWUx2
strength – push press x5
45-55-65-75-80(4)
2km row
8:26.5 (PR of 21 seconds, april 22 2009)
Gross!
wicked row Corinna, and i heard but didn’t see Marlene’s new deadlift PR – awesome!
Pierre
Did some 3RM snatches tonight –> 95-115-135-150 (2x)
That was it!
Heather (Mum)
Marlene and Shallon, I heard how awesome you two were on the deadlifts tonight. Congrats!
Marc H.
CFWU x 2
WOD before the strength
2K row
7:07.5
strength – shoulder press 5’s
95-115-125-130-135(PR) for reps
Good job 6:30 crew
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Kevin
I have to cancel class this morning, i’m still sick
So sorry
Harms
I didn’t put that in because I knew someone else would 🙂
Where is Dave in this picture? 🙂
2km Row = 8:07.8
16 seconds slower than my PR.
Kevin, can you cancel my 4:!5 spot, I registered for 6:30 instead!
Ill take the 415 so my 530 is available now. Thanks
Who’s that hot guy on the picture?
Yes, I am hot, but my rowing technique is not so hot!
sorry for the no shows, I’ve been sick 🙁 Can yuo switch me up for 6am on friday? I will be there but I would like it in the am so I can go climbing that afternoon 🙂
Dave and I will miss our 5:30 tonight. Sorry for the late notice!!
LANDSCAPE TIME!
Landscaping is a fun job!
Do you guys need help?
Suuure. Dave doesn’t want to row again, that’s why.
Hi Kevin – can I switch my 415 to 530 tonight? Sorry for the short notice, but Connor is sick and have no one to watch him. Thanks
Sure thing
Strength
5×5 snatch 65-75-95-95-95(those last three rounds weren’t all in a row… so decided to do one more, went a lot better and got them in a row)
5×1 shoulder press 80-85-90-90-95(PR) and wanted to try 100 but failed!!! oh well still happy with the pr!
2k row
Time: 9:00.1 (not a pr… maybe next time i should do it in the evening class and see if it’ll go better… still hate rowing, again, one of my weaknesses!!)
well done am crew!
CFWU x 2
Strength – Clean
3-3-3-3-0
75-75-95-105-Took a break to row, didn’t do my last set…
WOD – Row 2000m
Time: 7:19.2 PR by 13.4 secs
Great time 4:15 class!
CFWU x 2 (pull ups 10, 5)
Strength front Squats 5’s
45-65-95-95-95 PR for reps!
WOD Row 2000m
7:46.2 PR by 7 second!
Good rowing everyone 🙂
CFWUx2
strength – push press x5
45-55-65-75-80(4)
2km row
8:26.5 (PR of 21 seconds, april 22 2009)
Gross!
wicked row Corinna, and i heard but didn’t see Marlene’s new deadlift PR – awesome!
Did some 3RM snatches tonight –> 95-115-135-150 (2x)
That was it!
Marlene and Shallon, I heard how awesome you two were on the deadlifts tonight. Congrats!
CFWU x 2
WOD before the strength
2K row
7:07.5
strength – shoulder press 5’s
95-115-125-130-135(PR) for reps
Good job 6:30 crew
You’ll smoke me next time!
I’ll try for sure. I did today anyways. 😀
Great time on the Rowing!
CFWU x2
Strength – push press 1-1-1-1-1
65-75-85-95-105(PR)
WOD 2k rowing
9:13.9 pr by 25.1 seconds 😀
Marlene – That was insane! Congrats!!!
warm up x 2
Deadlift 3RM: 95-135-165-185-185
wod: 2k row
Time: 9:15.8 pr by 10 sec.
Didn’t feel great but glad I still did a PR!
CFWU x2
Squat 5-5-5-5-5
95-135-165-185-200
Rowing 2 KM
Time:8:17.9
CFWU x 2
Strength front Squats x 1
95-135-145-155-165 PR x 10 lbs
WOD Row 2000m
Time: 8:21.5 PR
Thanks for the push 6:30 crew and thanks for tips Coach!
Marlene and Shallon – you were so awesome!!! Thanks for the inspiration 🙂