**Check out Natacha in this month’s newsletter!**

Bench Press

5 x 5 @ 60%

Partner WOD

AMRAP in 8 min

A – Max Calorie Row

B – Max Triple Unders

*switch every minute

**score = total reps

***options – 2x DU or 4x SU

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# Newsletter!

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49 thoughts on “Newsletter!”

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Take the first step towards getting the results that you want!

**Check out Natacha in this month’s newsletter!**

Bench Press

5 x 5 @ 60%

Partner WOD

AMRAP in 8 min

A – Max Calorie Row

B – Max Triple Unders

*switch every minute

**score = total reps

***options – 2x DU or 4x SU

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

DominiqueCancel my 8:30 I’ll be at the noon class

jackiecantinWU x 1

20 Cal. row

Group MOB

Bench Press

5 x 5 @ 60%

WU @ 35, 40 x 5

5 x 5 @ 50#

Partner WOD with Bob

AMRAP in 8 min

A β Max Calorie Row

B β Max Triple Unders

*switch every minute

Reps: 144

Loved the newsletter…Natacha, you are one amazing athlete. π The article on balance was bang on!

NatachaThanks!!

TrentBench Press 5 x 5 @ 60%

95wu – 130 -130 – 130 – 130 – 130

Partner Wod with Stacy = 143

I wasn’t able to string any triple unders but was getting them ok one at time.

StacyAwesome to be back! Thanks for partnering with me Trent…..

MarioWelcome back!!

AnnieCan’t wait to WOD with you Stacy!

GillyonAmazing newsletter! Super article on balance and I loved reading about Natasha. You are one strong athlete. π

NatachaThanks!

GabrielBench Press 5 x 5 @ 60%

75wu β 105 -105 β 105 β 105 β 105

Need to get my theoretical max for next time, was too easy.

Partner Wod with Maria

Maria you add to this number as I did not write yours and could not find you to do the math π

I had –>80

Did triples for the first time and where actually not too bad.

Great work 6AM peeps!

Awesome newsletter, guess less fun MU’s and more Jerks, Ring Dips π

Way to go Natacha!

MariaOH sorry! I was in a rush this morning lol, my score was 108 so 188. Way to go team Gabe-Maria π Nice job on the triples!

GabrielGreat job, I knew those numbers where up there.

NatachaShane HayesMobility and Wu x 1

Strength bench press 5 x 5 @ 60%

Wu 135# x 5

185/ 185/ 185 x 2

Shoulder kinda gave out a bit. Didn’t hurt so I just quit there.

Wod with Kevin rx’d

Rows were 26/ 22/ 15/ 16

Transitions were slow on last two, lost too much time.

Triples were 4/1/1/5 tried going single, double, triple.. Couldn’t get it very much. Switched to single triple at end of last round and that was ok.

Total for me was 90, Kevin was 136

226 reps.

Great partner as always!!!!

Shane HayesGreat class Mario and great work everybody, was fun doing a different class today!

8:30 crew were fun!

BlakeMob / WU

Bench Press 5 x 5 @ 120#

Partner WOD with Anthony

AMRAP in 8 min

— A: Max Calorie Row

— B: Max Triple Unders (Me: DU, Anthony: SU)

*switch every minute

Reps: 282 (Me: 132, Anthony: 150)

Cashout: 10 Thrusters @ 95# (unbroken)

Fun class Mario!

BlakeAwesome Newsletter as always!

You rock Natacha!

Great pics from the Open too!

NatachaThanks

Chantal L.Natacha… small but mighty! π

NatachaβΊοΈ

KevinBench Press x 5

95-110-120-120-120-120-120

Thanks for partnering up on the bench Paul.

WOD with Shane

TU – 15-10-11-12

Row – 22-21-21-23

Total – 136

Team total – 226

Thanks Partner!

MariaBench Press x 5

35-75-75-75-75-75

WOD with Gabriel

total= 188

I did doubles, this was a fun little WOD π

Jeff LBench 5 X 5 @ 60% = 195#

Thanks for sharing the bar Cam and Lance

WOD with Joey (I did singles, Joey did doubles)

Score = 241

Fun WODing with you Joey!

Thanks for the class Blake!

HannahM+WU

Group mon/wu

Bench press x5

5 sets @ 60% (45lb)

Partner WOD with me mum:

AMRAP 8 mins, switch movement every min

A- Max calorie row (12/9/8/8)

B- Max singles unders (90/70/93/99)

Total: 125 reps

Team total: 281 reps

Amy HoganOpen Gym

Mobility

WUx1

WOD: 14.5

21-18-15-12-9-6-3

Thrusters (65#)

Burpee over bar

Time: 21:26 (Pr of 1:41)

MariaAmy!? Who does 14.5 at open gym!? Way to go! Awesome π

vanessajchampionYou’re one crazy girl. And strong! Great work Amy!

Heidibut WHY????

Steph HMob

WU x1

20 cal row

Group Mob

Bench Press wu @ 35# & 55#

5 [email protected] 60#

Partner WOD (with LisaH)

AMRAP 8 mins

A-max cal row

B-max skipping (dbls)

*switch stations every min

Total : (Me-54 & Lisa- 106)

=160

vanessajchampionBench press with Breanna and Heather S. Strong ladies

5×5 @70# this is more than my 60% but I didn’t have my book. Glad I did it even though it felt heavy for me

WOD with Breanna. We did doubles.

My break down: Skip 17-Row13-Skip11-Row12-Skip12-Row12-Skip11-Row13

Team total: 194.5

Doubles are still killin me. Held back our score a lot but I wanted to practice in a WOD.

MarioSince when do half-reps count?

MariaHaha! Vanessa makes her own rules π

vanessajchampionExactly what Maria said π hehe

Frankiegreat newsletter Natacha!

WU x 1

20 Cal. row

Group MOB

Bench Press

5 x 5 @ 60%

135-155-185-155(1) stopped there as shoulder was hurting too much

Partner WOD with Janet

AMRAP in 8 min

A β Max Calorie Row: 14-14-14-15

B β Max Triple Unders – scaled to singles: 120-80-80-80

*switch every minute

Reps: 269 (147(me) + 122(Janet))

NatachaMariaGreat newsletter Natacha! You are a great athlete!

NatachaThanks!βΊοΈ

HeidiWU x 1

Bench Press x 5

35 x5 for WU

65-65-65-65-65

Partner WOD with Gilles.

A- Max calorie row in1 min: 7-10-9-10 = 36

B- Max DU’s in 1 Min: 57-30-36-26 = 149 / 2 = 74 Reps

My reps = 111…but Gilles saved me with 187. Woot! Woot! Total team score of 298.

MariaGreat job Heidi! Thanks for the help with the bar, so far to reach! Lol

MarioMob + WUx1 + Row 20 calories

Bench 5×5 @ ~60% (145#)

WOD Rx w/ Steph = 175 reps

Started on TUs, my reps breakdown…

– TUs = 7+4+3+2

– Cals = 19+18+17+19

– Total = 89

(Steph = 86)

Steph LMobility

WUx1 + 20 Cal Row

Bench 5×5 @ 60% = 55#

WOD: Partner WOD with Mario!

A- Max Calorie Row in 1 Min (15-11-11-10)

B- Max Triple Unders in 1 Min (11-9-10-9)

Total: 175 Rx

Me: 86

Mario: 89

Great Class Chantal! Thanks!

Gillesmob wux1 +row 20 cal

bench press x 5 @ 60%

wu 45×5 65×5

105×5 105×5 105×5 105×5 105×5

partner WOD with Heidi

A- Max calorie row in 1 min 18-12-13-12=55

B- Max single in 1 min 160-120-130-120/ 4 =132

my rep = 187 Heidi= 111 = total team rep =298

ElbaMob

WU x 1 + 20 cal row

5 x5 Shoulder press with dumbells 20lbs each arm

WOD no partner!

A.- 10,10,10,10

B.- SU – 100 (25) – 100 (25) – 100 (25) – 76 (19)

Total: 134 reps

Great class everyone π

CaraBench Press

wu 65# then 5×5 @ 85#

Thanks for sharing the bar Pete!

WOD with no partner

A)max cal row – 15-13-12-12 (52)

B)max DU – 64-37-40-32 (173/2 86.5)

Total: 138.5 (if we’re counting half reps π )

Great to be back after a week off!! Had a DU pr in the first round of 57 unbroken…I knew I was going to gas myself but they felt too good to stop and I’ve been wanting to break 50 so badly! I struggled a lot after that but it was worth it I think!

Thanks Steph, great 4pm class!

MarcelCongrats on the PR!

MarcelWU x 1

20 Cal. row

Bench Press with Kimmie

5 x 5 @ 60%

WU @ 95 & 105#

5 x 5 @ 115#

Partner WOD with Justin

AMRAP in 8 min

A β Max Calorie Row

B β Max Triple Unders – scaled singles

*switch every minute

Reps: 261

John GunnMob, WU, 20 Cal. row

Group Mob

Bench Press 5 x 5 @ 60%

WU @ 35, 55

5 x 5 @ 70#

Partner WOD with Matt

AMRAP in 8 min

A β Max Calorie Row

B β Max Triple Unders (scaled 4x singles)

*switch every minute

Total: 256

Cashout calf drops

AnnieBench Press x 5 @ 60%

50-50-50-55-55

WOD with Amber

Row 14-10-10-10

Singles 100-104-100-100

Total β 101

Team total β 254

Awesome job Amber!

Matt HBench press x 5

95×5 sets

Partner WOD

Row

14-14-14-15

Skip (singles x4)

33-21-25-24

Score 150 (team = 249)