Main Site Monday

Reminder that tomorrow is Change For Change. Bring in $5 to switch up your workout.

20 KBS (70/53#)
30 T2B
400m Run

Christopher Columbus checkin' out my handstand
Christopher Columbus checkin’ out my handstand

74 thoughts on “Main Site Monday”

  1. Nice pic. Your hand stand is the same as mine in Vegas ( except I had a wall and some guy holding me up).

  2. Wu x 1

    Strength: back squat x 5

    135,185,225,245,265 (15lb pr)

    WOD:
    20 kbs @ 70#
    30 v-snaps
    400m run

    3:06

  3. Strength Shoulder Press x 5

    55-60-65-70-75

    WOD
    20 KBS @ 40#
    30 T2B
    400m Run

    time: 4:37

    First time using 40#, not too bad. T2B 2 sets of 10..last 10 were very broken. Nice run Valerie I couldn’t catch you :).

    Natacha your shoulder press is so impressive!

    1. Valérie Arseneau

      Heard you coming then I went a lil faster lol. Did not want to let you pass me lol.

      Thanks for the push!

  4. WUx2

    Strength – Cleans X5
    115-135-155-175-185×3

    Noticed that since I am at the 6:00AM I have issues getting the last of my last lifts.

    WOD as Rx’d
    20 KBS (70#)
    30 T2B
    400m Run

    Time–> 4:17

    Great job morning folks!

  5. Valérie Arseneau

    WU x2

    Stretches lots and lots of stretches… Try outs this weekend!

    WOD @ 35# and T2R
    Time 4:30.

    Nice race Maria! Could hear your breath behind me! hehe.

  6. WUx2

    Strength Shoulder Press x 5

    80-100-110-120(x4)-120(x3)
    I was shooting for 125 but should have gone up to 120 for me last set. Next time 120 no fails!!

    WOD
    20 KBS @ 53#
    30 T2B
    400m Run

    time: 5:19

  7. WU x 2
    400m Jog

    Front Squats x 5
    165 – 175 – 185 – 195 (didn’t realize I had a set left!)

    WOD:
    — 20 KBS @ 53# – 70’s were all taken 🙁
    — 30 T2B
    — 400m Run
    Time: 4:52

  8. Wu x 2

    Strength: back squat x 5

    105,115,125,130,135 (pr for reps)

    WOD:
    20 kbs @ 40#
    30 v-snaps
    400m run

    3:19

    First time using 40# KB, could’ve gone heavier.

    That run sure woke me up this morning! Brisk!!

  9. This Wod looks like a good one for me for a start of the ‘running’ season, unfortunately, can’t be there today 🙁 Have to do it change for change tomorrow 🙂 ps How long will I have to do the T2B? lol

  10. Mobility
    Wu x 2
    Shoulder press 1 rm to 93# (1# pr!!)
    Nice sharing the bars girls!!

    Wod almost Rx’d (50#… No 53# available)
    5:10 (t2b start fast and end really slow)

    Love the running!

  11. MOB
    WU x 1
    400m run

    Push jerk 3’s
    75-85-95-105-110

    Wod:
    20 kbs rx 53# (at 40#)
    30 T2B (as TTR)
    400m run

    Time: 5:06

    Kbs could have been > 40 but < 53… Is there a 45# kb for next time? TTR were much harder on the grip than I had hoped for but got through them all the same.

    And really happy to see Ang and the new cft baby! Great sharing a bar after all this time Ang – you look fantastic by the way 🙂

    So much fun to go to the 8:30 and meet a bunch of new people. If you always go to the same class and you can get to another one, change it up…it's so much fun"

    1. Loved seeing you too Heather!!! Missed you. It was great having you kick my arse…. Still 🙂 hope you come to more 830’s

  12. Wux1. 400m run
    Strength x3. Snatch
    75-85-95-105-110-115prx2
    WOD.
    20 kbs 70lbs
    30 t2b
    400 meter run
    -4:44 rx
    Rob Brydges

  13. WUx1 Pullups x 15
    jog 400 m

    Strength – Back squats x 5
    135 — 155 — 185 — 205 — 235 — 255 (Meant to go to 265 but obviously had problems with the math)

    Its not as impressive when you share the bar with Tim — He practically push presses my squats! Good job Tim!!

    WOD as Rx’d
    20 KBS (70#)
    30 T2B
    400m Run

    Time–> 4:48

  14. Mobility
    Warmup x1
    400m run

    Strength
    Deadlifts x5
    95-115-135-145-155
    Next time do 115 to 175

    Wod @ 50 lbs
    T2B (12) hard!
    K2E (18)
    400m run
    5:33

    Damn those t2b are tough! Glad I was able to do a few of them.

  15. wux1
    400m run
    Strength: deadlifts x5

    185-205-225-275-300

    WOD Rx
    20 kbs @ 70#
    30 TsB
    400m run

    4:27

  16. Nice handstand coach!!
    Mobility
    Wu x 1
    400m run
    Strength shoulder press
    95/105/115/125/135×4 trying to stay strict so shoulders don’t ache!
    Wod
    20 KBS @ 70
    30 T2B
    400m run
    3:16 rx
    Fun Wod, thought it was going to have to stop on the run but just pushed through and kept a steady pace. Thanks ron

  17. WU x 1
    400m run

    Calf stretch and Calf Smash.. Thanks Kevin M for being my partner. This was quite painful for me, but very much needed!!!!!

    Strength: OHS x 3

    45-55-65-75-85 ( 2 and 1)

    WOD: RX
    20 kbs @ 53lbs
    30 Toes to Bar
    400m run

    Time: 4:45

    Great race at the end Jason!

  18. Mobility
    WU X 1
    400m jog

    No Strength – Extra Mobility instead

    WOD

    20 KBS 70#
    30 T2B – scaled to abmat situps
    400m run

    Time – 4:15

  19. Mobility
    WU X 1
    400m Run

    Calf smash with Corinna torturing me.

    Strength: Front Squat X 5

    95,110,120,130,140

    WOD:
    20 KBS @ 53#
    30 V-snaps
    400m run

    3:44

    Thanks for the coaching Kevin.

  20. Mobility
    Wu x 1
    400 m run

    Strength: Deadlift

    WOD:

    – 20 kbs @ 20#
    – 10 V-Snap + 20 sit ups. I had told myself that I would do all V-snap, but only made it to10. Goal for Next time!!
    – 400m run

    4:50

    Good job everyone! Awesome pic Kevin 😛

  21. Mobility class – Thanks for all the foam / lacross ball rolling Jo! 🙂
    WU x 1
    Calf stretch + calf smash (I still say that it sounds like a wrestling move!!)
    500 m row

    Strength – Cleans
    5 x 50 – 85 – 90 – 95… then ran out of time

    WOD
    20 KBS 35# (wanted a 40 or 45# but there were none left… chickened out for the 50 or 53#)
    30 V-Snaps
    500 m row
    Time : 4:15

    1. The way Jeff was “tapping out” when I was doing the calf smash on him, you would swear it was a wrestling move. LOL

      Nice job on the WOD. Thanks for warming up the rower for me 🙂

  22. WU

    Shoulder Press x 1:
    55-60-70-75-76 (1# PR with fraction plates)….failed my attempt at 77#

    Still struggling with shoulder press.

    WOD
    20 KBS – 40#
    30 T2B
    400 m run
    Time = 5:37

    T2B were very slow. Could have gone heavier with the KBS. Tried a few with the 50# after the WOD. Took a couple of tries to get the feel of the weight & control it overhead, but overall, felt pretty good.

  23. Chantal Guérette

    Mobility
    WU x 1
    400m jog

    Group stretch (calf)

    Strength : OHS
    50-60-70-75-70

    WOD
    – 20 KBS (35lbs)
    – 30 Toes through rings
    – 400m run

    Time : 4:00

  24. Mobility + barbell calf smash and some Achilles stretches with band
    WU x 1
    500m row (no running b/c of Achilles)

    Strength: Push Jerk (x5) *cleaned first
    95-105-115-125-135 (PR reps, I think)

    Group Calf Stretches – calf drop x 30 sec x 3 each leg, and partner calf smash with abmat

    WOD *modified
    20 KBS @ 53# (unbroken)
    30 T2B (very broken)
    500m row
    Time = 6:09
    Would have MUCH rather been running. Stupid rower shut off and I wasted about 20 seconds trying to set it again. LOL! Luckily Maddie finished her row in the midst of it all and I just jumped on her rower 🙂

    Great job 5:45 crew!

  25. Mobility
    WU x 1 + 400 m jog

    Strength
    Push press x 5
    105-115-125-135-145

    WOD
    20 KBS ( 53# – next time ill try 70#)
    30 T2B
    400M jog

    time : 5.29

    Thanks for sharing the bar Jeff some good tips .. was finally able to get the bar to rest on my chest!

    Great class Corinna!

  26. MOB
    WU x 1
    400m run

    Back Squat
    20-25-30-35-40

    Wod:
    20 kbs 20#
    30 T2B (as TTR)
    400m run

    Time: 4:19

    Nice race dad!

  27. Back squats
    5x 125-135-135-135-135. Bleh. 30# off my PR but happy I stuck with them. Thanks for the encouragement Lora!

    WOD with 45#: 5:42

    First time with 45# kb and did them unbroken.. I think I could have done this rx without adding too much time on!

    1. Good for you for sticking with those back squats. It may have been a little off your PR but you had nice form! 🙂 That’s worth a lot.

  28. MOB
    WU x 1
    400m run

    No strength
    practiced T2B

    WOD:
    20 kbs 35#
    30 v-snaps
    400m run

    Time: 3:51

    Could have probably used 40# KBS but there were none left 🙁

  29. mob
    wu
    400 m jog

    strength push press x 5
    100-115-125-130-135-140
    thanks for sharing the bar Jeremy

    Wod rx

    3:54
    liked this one, would have been even better with a couple rounds! 🙂

  30. MOB
    WU x 1
    400m run

    Deadlifts
    185-205-235-275-300(4)

    Wod Rx
    20 kbs 70#
    30 T2B
    400m run

    Time: 4:15

    Couldn’t let Taylor beat me!!!

  31. Heather Colleen

    Mobility
    WUx1, 400m jog
    Clean practice
    Calf mobility

    Strength: Cleans (1 handed w dumbbell)
    35-35-40-40
    Learned technique for KB cleans. Awkward. So very awkward.
    KB clean practice

    WOD:
    20 KBS (#30, one arm)
    30 sit-ups
    400m run

    Time: 3:39

    Great workout today. Thanks Jo for the coaching, and thanks Mac for the race!

  32. M + WU x1 + 400 m jog

    Group stretch
    30 x 2 each leg + calf stretch

    Strength – front squat
    35-40-45-50-55

    WOD
    20 kbs @ 25 lb
    30 situps
    400 m run

    Time 4:29

  33. Wu x 1

    Strength: back squat x 5
    85,105,115,135,150

    WOD:
    20 kbs @ 40#
    30 v-snaps
    400m run

    3:12

  34. WOD:
    20 KBS – 35#
    30 toes to rings (MUST GET MORE EFFICIENT!!!)
    400 m run
    TIme: 5:55
    I look forward to meeting up with this one again! Those Toes to rings took all my time

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro