6:30 class is canceled tonight.
Reminder of the SKINS sale tomorrow from 10-12pm. Come by and see the benefits of compression clothing.
AMRAP 4 minutes of Rowing (calories)
Rest 1 minute
AMRAP 3 minutes of Thrusters (95/65#)
Score is combined calories and reps.
Athletes and judges – watch this before tomorrow – http://games.crossfit.com/compete/workouts/burpee-ohs-muscle
Open gym Sunday 1-3pm. Email me at marcopolo123321(at)hotmail.com if attending.
Wu x2
Strength push press 5’s
50-55-60-65-75
AMCAMP 4 mins
Rowing calories
Rest 1 min
AMRAP 3 mins
Thrusters #45
= 45 cal rowing + 27 thrusters total 72
Have a good weekend everyone & Best success tomorrow to the athletes !!
WU x2
Strength: Cleans
1x 65-75-90-110(f)-110-115
WOD:
AMRAP 4 minutes of Rowing (calories)
Rest 1 minute
AMRAP 3 minutes of Thrusters (45#)
= 53 calories + 39 thrusters = 92
Very happy with my thruster score today, thanks to Gilles and Kevin for challenging and pushing me. 🙂
That’s an excellent thruster score for sure Amanda! Congrats 🙂
WU x2
Strength: push press x 3
85,5,105,115,125
WOD:
AMRAP 4 minutes of Rowing (calories)
Rest 1 minute
AMRAP 3 minutes of Thrusters (95#)
Total= 63 calories + 24 thrusters = 87
WU x2
Strength: front squats x 1
60,65,75,85,95,100(PR 5#)
WOD:
AMRAP 4 minutes of Rowing (calories)
Rest 1 minute
AMRAP 3 minutes of Thrusters (45#)
Total= 50 calories + 21 thrusters = 71
cashout – back stretch
Welcome to Crossfit, Maria, Shelley & Jocelyne! Great work this morning. 🙂 Lots of new faces at the gym!
Pretty sure I didn’t spell his name right…
You did if he was a girl 😛
I’m working with a GIRL Jocelyne and realized after I posted that’s how you spell HER name, so I figured that’s probably not how you spell HIS. 🙂
Sorry, Joce…lyn?
no problem, I’m used to it
Kevin, if PD finishes early today (here’s hoping), can I come to the 3:15 class?
Sure thing. Even if it doesn’t end early, just tell them you have diarrhoea. They won’t say anything to you.
Hey everyone! We have a chance to get that Dream Gym! But I need your help.
There’s a contest going on called The Small Business Big Impact Challenge. We have a chance to win $10,000!
Please take a moment to vote for our business. You can vote as many times as you can. The more votes, the more chances we get at winning $10,000. And that means a boatload of new equipment for you!
http://challenge.getgrowingforbusiness.scotiabank.com/entry/4262195
UPDATE – you can vote as much as you want!
I voted, and will keep voting. I love the stuff you wrote about your business! 🙂
Go CFM Go!!!! Love what you wrote too Kevin 🙂 Let’s win this together!!
very cool Kevin, I have voted and will vote many more times
My vote is in… and will continue to vote! Good luck. Great write-up.
Also, please add comments if you have time. Part of the judging criteria is the impact on the community…and that’s YOU!
OHS Practice – 1R
35-45-65-85-95-115-120
Feeling much better about WOD 11.4 now. 😀
I have a right shoulder that hasn’t been allowing me to do OHS for quite awhile now. Today I worked on them using a narrow grip which didn’t cause any pain. Balance is tricky but it’s going to work! My original plan was to do the burpees, try to get one OHS and then stop. Don’t need to do that now and can’t wait for tomorrow!
WOD: 4 minutes of Rowing for calories …
Total —> 79
PR by 9 calories. Got 70 during the ABC WOD on Feb 26th.
Rowing practice on Sundays is paying off! 🙂
Warm Up x2
Cleans x5
45-65-70-75(3)
Thanks for the tips Sonia!
AMCAP in 4 min: 59
Rest 1 min
AMRAP in 3 min Thrusters(60#): 25
Total: 84
Great work Trace!! 😀
WOW Tracey! Good job girl 🙂
WUX2
Strength: OVERHEAD SQUATS
45X5 – 65×1 – 75×1 – 85×1(PR) – 90×1(PR by 10#) 😀
WOD w/ 45# bar
56 Calories + 28 Thursters = 84 Total
Slow on the thrusters; my arms were burning!!
Came close to matching your total Kerri! 😉
Have a good weekend… Good luck to all of the Games competitors!!
Nice PR on the OHS Tracy!
Great work Tracy! You will be missed tomorrow morning 🙁
Have a lovely weekend.
WU x 2
Front squat x 5: 45-65-75-80-85
WOD:
AMRAP 4 mins:
Rowing (calories)
Rest 1 min
AMRAP 3 mins:
Thrusters @ 65#
Total reps: 47 cal + 14 thrusters = 61
Happy I did it as Rx’d but that was heavy!
Good job everyone!
SOO sorry I was late on the register, I thought I did earlier in the week
You’ll have to go before the heats start or after…
I didn’t register, I was worried about my shoulder on the OHS…but then I realized that was silly, I’m pretty sure I wouldn’t be able to get through those burpees in time anyway, haha!
I’ll be there tomorrow anyway to cheer – Kevin let me know if you need me to do anything!
If you want to be in charge of pictures, that’d be great!
WU x2
Front Squat X1
45-55-65-75-85-90 (PR by 10!)
WOD
AMRAP 4 mins:
Rowing (calories)
Rest 1 min
AMRAP 3 mins:
Thrusters (45#)
57 Calories
29 Thrusters
Total:86
wu x 2
cleans
3X 55, 55, 60, 60, 65 (pr)
amcap rowing 4 mins: 52 calories
amrap thrusters 3 mins (35 lbs) 30
total: 82
WU x2
Strength: Front Squats
1x 75-95-115-135-155
WOD:
AMRAP 4 minutes of Rowing (calories)
Rest 1 minute
AMRAP 3 minutes of Thrusters (65#)
= 71 calories + 30 thrusters = 101