Today, you get to see how you’ve progressed since your initial day of CrossFit. For some of you, this will be the first time you’ve repeated a workout since you joined. If you don’t remember your score, I have it recorded. It’s going to be awesome to see how far you’ve come. And it will be A LONG WAY! Congratulations in advance, because I know you’re all going to crush it!
AMRAP in 10 minutes
5 Pushups
10 Situps
15 Squats
Immediately following the workout, we will have an AMSAP (as much stretching as possible) in 8 minutes of stretching and mobility.
Kevin, sorry for the very late notice, but I really do not feel well this morning so I wont be able to make it in today. Sorry again.
Cat
Hey Kevin, I scheduled a 530 for tonight so can you please cancel my 415? Thanks. Congrats guys on your certification!!!!!
Kevin…can I have Angela 4h15?
Congratulations guy and gals, knew you could do it! 🙂
Hey Kevin, I booked a 630 tonight, would you please cancel my 530. Thanks and congrats to You, Jo, Mum, and Gabrielle on your great weekend.
CW x 2
Front Squat (3s) Worked on technique over strength 60-65-70-95-105
INTRO WOD:
15 rounds plus 2 squats (PR)
Thanks Ed for the huge push…not sure if I would have gotten a PR if you had not have stayed to push me on. Congrats to all that got their cert!
you did awesome! 🙂
Wow again for you 😀
Everyone is all switched around.
Ha! I went to the weather network website just now and there’s Liam giving me the thumbs up for rogers. Thanks!
Saw that! He’s everywhere!
Did you see him holding his box?
lol
What what what!
Oh my…. well I mean… They paid me too… hold “The” box. Not actually “My” box…. persay… more “Their” box.
box!
warm up
Strength Front squat 1-1-1-1-1
185-205-225-245-280(f) 5 pounds over PB I felt like I could do it but I just missed the rep, next time.
WOD
AMRAP in 10 mins of
5 pushups
10 situps
15 squats
16 rounds and 2 squats
AMSAP in 7 mins
PR on screaming 😉
Wow Ed. Almost 17 rounds. this you have a spring up your …. 😀
Did***
Blast! my record was 16 flat! now I’m gonna have to do this one again and beat you haha
haha so close to 17 m8. One day I want to hit 20
Thank you everyone 🙂 We had a great weekend and learned lots to help you and ourselves grow as athletes.I’m excited to be back and can’t wait to see you all to put my new knowledge to work for you 😀
Congrats!!!!
Hi Kevin,
I am going to cancel my 6:30 session tonight. I got in late last night from a wonderful family vacation on the ROCK! I am looking forward to getting back into the Cross Fit work-outs.
I cancelled my 7am for tomorrow, so there’s a spot open!
Wow What a great weekend. Glad the test part is over. I feel like I learned so much from this cert. Thanks for the good wishes. It really helped.
Hi Kevin,
Can’t make it for 5:30 classe I’m won’t be done at work. Congrats on your certification Heather, Gabrielle, Joanna and Kevin 🙂
Congrats all CF certified!!!
Question; Is Heather Bergeron as hot in person as she is in crossfit videos? 🙂
From my humble female perspective, I would have to say she is hotter in person 😉
YES! I knew it! 🙂
You should go to a L1 cert to see for yourself!
And show her my 105 shoulder press?? I don’t think so LOL
Seriously, I want to really bad. Only a matter of time and planet orbit positioning perfectly aligned with the sun and moons.
I heard that might be coming up next spring…
CFWUx2 (first time in a long time getting 10 pull ups in a row on the high bar, yay!)
Strength – press x5
45-55-65-70(1)
PR for reps on the 65#
WOD: 13 rounds + 5 sit ups
AMSAP: 10 min – that felt bad and good!
congratulations heather, jo, gabrielle and kevin!
CFWU x 2
Push press 1’s
135-155-175-185PR-195PR
WOD -> 13 rounds
AMSAP of 10 min. 🙁
Good job everyone 🙂
BIG numbers!
CFWU x 2
Strength – Overhead Squats
1-1-1-1-F-1-F-F-F
65-85-95-105-115-115-120-120-120
WOD – AMRAP in 10 mins
5 pushups
10 Situps
15 Squats
10 Rounds and 6 Squats
Had to get 6 more Squats for a PR…
Awesome job today everyone! I think there were PR’s all around!
Hope you enjoyed the little session on the balls, bands and rollers. Expect to see more!
CFWU x2
Strength: Back squat
5x 45-60-75-85-90
WOD:
AMRAP in 10 mins of:
– 5 pushups
– 10 situps
– 15 squats
= 7 rounds +2 situps
CFWU x 2
OHS 1 rep max: 65-100-115-130(f)-130(f)
WOD : AMRAP in 10
– 5 pushup
– 10 situps
– 15 squats
14 rounds + 5 pushup + 9 situps PR by almost 1 round done a year ago. I could have done more if my legs wasn’t that sore. Tomorrow won’t be fun climbing stairs!!
GROUP STRETCH!
WUx2
Shoulder Press
65×5 65×5 65×5 65×5 65×5 testing my shoulder seems ok???
WOD
14 rounds 3 situps
pr by 2 rounds
12 one arm burpees due to being late because of a salesman!!!
Intro wod with one arm push ups (right elbow not healed yet!)
13 rounds + 2 pushups
Group stretch = loved it!!!!
Congrats guys on the cert!!! woohoo 🙂
Way to go on the Certs guys! I knew you had it in ya Mum!
WUx2
Push Jerk x 3
3-3-3-3-3
95-105-115-125-135(PR for reps) Thanks for working with me Mum, Kev, Jo… So many new trainers!
WOD : AMRAP in 10
– 5 pushup
– 10 situps
– 15 squats
11 rounds and 9 sqauts. Really was hoping for an even 12. 11 is still way better than the 6 I did when I started.
Group stretch… owwwwwwwww! But I feel better for it.
OH and, Sorry for stalking all of you in your mail boxes, on your TVs and in your internets! It’ll be over soon…ish. In the mean time…. I’m everywhere… and I’m watching!
WUx2
Strenght: Deadlift 3RM
110(3) – 130(3) – 150(3) – 170(3) – 180(3)
WOD: intro workout
9 rounds & 10 sit-ups (almost 10…)
I remember this workout fondly as the one who made me write my name on the wall… that was kinda pathetic back then 😛
So I guess that means you got a no puking PR 🙂 woohooooo!