Today is the last day you can sign up for the Hopper. Get your name on the list! https://raceroster.com/events/2014/2959/atlantic-hopper-event
Also, last day to order a ‘Lift like a girl’ tank – http://www.customink.com/signup/8m5797k8
Front squats x 3
70-75-80-85-90%
3 rounds
400m Run
10 Front Squats (185/135#/70%)
50 Double Unders
*15 min cap
Please cancel my 6 am class. Sorry for the late notice.
Please cancel my 6am class.
For any CFMers that are on the fence about the Hopper…Perhaps you feel you are too new or “not fit enough”, it’s not that sort of competition (for most of us). To me the Hopper is a celebration of just how much our CrossFit Community has grown in the Maritimes and it’s a very cool experience regardless if your fitness level (and you will definitely surprise yourself).
Sign up, put yourself out there, and have a blast! You may have no idea what you are getting in to…but no one does! It’s A Hopper!
110% truth
Yep
It is the most inclusive crossfit event I’ve taken part in. It is the perfect event for first timers.
Highly, highly recommend it.
I signed up, so everyone should haha
Cancel 7 am.. Family emergency thanks
Cancel 7 am, sorry for the late notice
Question: In the ‘open gym’, can we do an actual workout (like today’s) or is it mostly for strength/goats like the Labs. Thanks.
The Open Gyms are meant to give you a chance to hit strength or wods that you may have recently missed (including the posted wod).
The Lab on Saturday is for strength and skill work only.
Perfect! Thanks!
Mob + WUx1 + 2 min double unders
Group Mobility
Front squats x3
#70-75-80-95-110
WOD 3 rounds
400M run
10 front squats 185 or 70% done @ #85
50 double under (did 150 singles)
Time 14:26
Great job Francis!
How are everyone’s traps today?? OUCH!
Yup.
Stiff, but ok…
Mobility plus warm up plus 2 minutes of something???
Group mobility
Strength:front squats: 75%, 75%, 80%, 85%, 90% (35, 54, 50, 55, 60, 65#)
WOD: 3rounds of:
-400 m run
-10 front squats @50
-50 Double unders scaled to 150 singles
Time: did not finish….5 singles short…..so close! !!!!:(
Great class Patrick, nice sharing the bar with you Jackie and grest eork 6amers….fun workout!
Great job Ginette! Tough one for sure!
Nice work Ginette!!
So sad I’m missing this one today!! Maybe I’ll try to squeeze it in between work and the game I’m covering…
Mob + WUx1 + 2 min double unders
Group Mobility
Front squats x3
175-190-205-215×2 (stopped there as a felt a slight discomfort in my back)
WOD 3 rounds
400M run
10 front squats @ 165 #
50 double under
In the 3rd round 400m Run at cap.
Double unders today where brutal.
Great job morning folks!
Heavy weight Gab!
Hello Humble Pie!
Mob / WU / Foam Roller
Front Squat x 3
170 – 185 – 195 – 210 – 220
WOD:
3 rounds of:
— 400m run
— 10 Front Squats @170 #
— 50 Double Unders
2 Rounds + 1 Front Squat
Doubles weren’t clicking that well, and I should have planned my breaks better on the squats. Great workout!
Nice to see some different faces at 7 AM!
M+WU+2 mins skipping…got my first 2 doubles 🙂
Mobility
Front squats: 3 reps
70% – 60lb
75% – 65lb
80% – 70lb
85% – 75lb
90% – 85lb
WOD: 3 rounds, 15 min cap
400m run
10 front squats (185-135, 70%) 60lb
50 double unders (150 singles)
Completed two rounds, a third run and 1 front squat
Can`t wait for the hopper! 🙂
Hurray for doubles!
Great job on your doubles, Hannah!
Open gym:
C&J 95# 1×4
Back Squat 155# 3×5 each set followed immediately by 3 box jumps 20″
Russian twists 25# 10×3
WOD @ 120#
14:35….icky
Nice work Jo, no small feat to finish with those heavy squats!
You are so super strong! Always enjoy seeing you and little Holly 🙂
Very strong!!!!
WOD Rx’d
10:39
It wasn’t THAT bad. Humidity was actually the limiting factor. Hard time breathing this morning. Good luck evening crew!!
Great job Coach!
Nice work Kevin!
So Fast! Awesome Job!!
Warmup
Worked on ring dips. That kip does not make sense to me. Did a few HSPUs.
Front squat (3) up to 135lbs. Heavy and not pretty
WOD with 105lbs
13:47
Hip is feeling terrible still. My squats suffered today from it.
Great class 8:30ettes
You did awesome today! Nice seeing you 🙂
Nice job!
I feel the same way I don’t understand the ring dip kip either lol… Great work on the WOD!
Mob. And WUx 1
Front squat: 3x (70, 90, 95, 105, 110, 115) thanks for sharing the bar BJ. Always nice to see you!
WOD: 3 rounds
400m run
10 front squats #85
150 singles
Time: 12:57
My double unders have really improved and I think I could do them in a WOD but my Achilles is still acting up and I really need to be able to walk. Doing my physio exercises every day.
Great job girlies! We all finished this one today!!
Very proud of my 8:30 all-girls class! Everyone was under the time cap!
🙂
Great job!! Nice WODing with you this morning. 🙂
Nice job Alaina!
That’s a very fast time! Great work!
Great Work Alaina fast time on the WOD!!!
Awesome pic summer leaguers!
Love the pic…you can feel the burn!
WU × 1
MOB
Strength: front squat × 3 (5 sets)
45, 50, 55, 60, 65
WOD
400M run
10 front squats @ 50
150 single skips
Time – 13:55 (thought I might not finish)
Thanks for sharing the bar and strategy Ginette. Great class Patrick…always lots of helpful tips.
Great job Jackie!!!
Front squats x 3
115-125-130-135-140
3 rounds
400m Run
10 Front Squats (105#)
50 Double Unders
*15 min cap
timne= 14:29
wow those front squats!! I was planning to do an open gym, you know, kick around, lift some weights and then Amanda walked in :). I’m very happy I did the WOD!
” … and then Amanda walked in. ”
Hahaha!
Nice work Maria!
Great Job Maria! 🙂
Front Squats x 3
105-110-120-125-130
WOD with singles @ #100
Time 14:36
Tough one! Great group of girls this morning!!
You did so great! You are strong!!
nice numbers!!
That’s a pretty epic picture of Maria 🙂
Strength: front squats x3
110-115-125-135-140(2; failed third)
WOD with Maria and Alyson!! Thank you for joining me. 😀
I hadn’t done heavy squats in way too long so I dropped my FS weight to 100#, and I did them from a rack cause I hurt my wrist yesterday.
Had 35 doubles left at the 15 minute cap. Happy with that, wasn’t expecting to get so far!
Great job Amanda!
Mob + WUx1 + 2 min double unders
Group Mobility
Front squats x3
#85-95-100-105-110
Felt very heavy today!
WOD 3 rounds: 15 min cap
400M run
10 front squats @ #55
50 double under (scaled to 150 singles)
Time 14:39
*Glad I lightened the weight, I knew the run and skipping would be difficult for me*
Front squats x 3
70-75-80-85-90%
95-105-110-115-120
3 rounds
400m Run
10 Front Squats (185/135#/70%) 85#
50 Double Unders. 150 singles
A tiring 14:31.
Great job 5pm class!!
Was doing well till squats in round 3. Gross
mob wux1 2 min skip DU
front squat 3 rep
175×3 190×3 205×5 215×3 230×1
WOD 3 round
400 m run (scale 500 m row)
10 front squat @ 135#
50 DU(150 single)
time 13:55
– Mob
– No WU (showed up late, barely made it in)
Front squats:
145-160-170-180-190
WOD:
– 400m run
– 10 front squat (145# first round, 135# next two)
– 50 DU (singles)
2 rds + 8 squats at the time cap
Wow that was brutal!
Mob+WU
Skipping DU’s : 2 mins
Front Squats x3
55-60-65-70-75
WOD: 3 rounds
400m run
10 front squats @ 55#
50 DU’s
Time: 13:28
Great class! Thanks Kevin!
Great Job Krystal! Fast time on the WOD!
Thanks Steph! 🙂
Mobility
WU ×
Group mobility
Strength: front squat × 3
95-100-110-115-120
WOD
400M run
10 front squats @ 95#
150 single skips
Time: 14:35
God Job Amy! You are getting so strong very fast! keep up the great work!
Mobility
WUx1 + 2Min DU
Group Mob
Front Squat x3
70%-75%-80%-85%-90%
100#-105#-115#-120#-125#
WOD: 3 Rounds
-400m Run
-10 Front Squats @ 100#
-50 Double Unders
Time: 12:23
Great Job 4:00 Class! Thanks Kevin
Awesome time! 🙂
Mob + WUx1 + 2 min double unders
Group Mobility
Back squats x3 (Wrist not cooperating)
185-205-215-225-235
WOD 3 rounds – 15 min cap
400M run
10 back squats 155#
50 double under (did 150 singles)
2 rounds + 21 singles
Open gym (To myself!). Thanks Mario!
Mobility
WU x1 + 2min DU’s
Foam roller
Front squats x3
115-120-130-135-145
WOD:
3 rounds
400m run
10 Front squats @ 110#
50Du’s
14:20
Goal was to finish 2 rounds. Happy! 🙂
Solid finish!
Awesome time and weight!
Wow nice work Melanie! You’re getting so strong!
Mob + WUx1 + SHoulder Mob
Shoulder Press 5-5-5-5-5-3-Max
67-92-107-112-127-142(x3)
Assisted Strict MU + neg. (Green + Blue band)
4x 5reps
WOD
3 Rounds
400 m run
Subbed out Front Squats for 10 stationary lunges/leg (due to back)
50 Double Unders
14:16
Mob + WUx1 + 2 min double unders
Group Mobility
Front squats x3
70%-75%-80%-85%-90%
60#-65#-70#-75#-80#-85#(F) Getting better at these!
WOD 3 rounds
400M run
10 front squats @ 50 #
150 singles
13:54
Fast time! 🙂
Front Squats X 3
200, 215, 230, 245, 255
WOD: Rx’d 14:57 or :58 or :59. Anyway I just got under the time cap by the skin of my teeth 😀
I think this was the result of my poor running times. I was very worried about getting shin splits on the runs since I still needed to skip.
NOTE to SELF: go to the next running clinic 😀
Thanks for the Push at the end Kevin, Pat and Amanda you guys are probably the only reason I did get capped. haha
Your last 5 double unders were the best!
😀 😀 I could feel myself falling as I got closer to 50
Frt Squats x 5 (155)
95, 115, 125, 135, 140
WOD – time:14:15 #115