**Check out the first newsletter of 2016!**

Deadlift x5

Lift every 2 minutes

5 sets @ 70%

Row 10 min

Every min, stop and perform 5 burpees

*30 sec cap for burpees

**Starts with burpees

*Approved for Row-uary

Skip to content
### Fill out the form below to get started

# Newsletter Day!

###
41 thoughts on “Newsletter Day!”

## Start here

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

**Check out the first newsletter of 2016!**

Deadlift x5

Lift every 2 minutes

5 sets @ 70%

Row 10 min

Every min, stop and perform 5 burpees

*30 sec cap for burpees

**Starts with burpees

*Approved for Row-uary

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

Matt HDeadlifts @ 205

Wod: 1394m

GregWU & Mob 10 KBS & 10 superman

Deadlifts

WU 5x #135

Lift every 2 min 5 sets @70%. #210

Row 10 min every min stop and do 5 burpee

Distance 1210 m

Thanks Shane fun class ! Thanks for workout Mark.

Kelly BMobility

WUx1 + 10 KBS & 10 Superman

Group Mobility

Strength: Deadlift x5

WU: 5 sets @120#

Lift every 2 minutes

5 sets @ 70% 155#

WOD: Row 10 min

Every min, stop and perform 5 burpees

*30 sec cap for Burpees

Distance: 1439m

Form was poor. Need to keep practicing.

Thanks Natacha & Heidi for being my cheerleader. It helped 🙂

Great class Shane. Nice work everyone!

MariaGreat job Kelly! I bet you were flying on those burpees 🙂

HeidiShe was, and was no slouch on the row either.

LauraMobility

WUx1 + 10 KBS & 10 Superman

Group Mobility

Strength: Deadlift x5

Lift every 2 minutes

5 sets @ 70% 115#

WOD: Row 10 min

Every min, stop and perform 5 burpees

*30 sec cap for Burpees

Distance: 1327m

Thanks Kevin!

TrentDeadlifts @ 185

WOD: = 1710m

Did some rowing before wod – Lets go Team 5!!

Nick SimpsonGreat work Trent, I let Ryan H row for us tonight

Mark DMobility + WU x1 + 10 KBS…skipped Supermans

Group Mobility

Strength: Deadlift x5

WU: 5 sets @155#

Lift every 2 minutes

5 sets @ 70% 185#

WOD: Row 10 min

Every min, stop and perform 5 burpees

*30 sec cap for Burpees

Distance: 1194m

AmandaLoved the newsletter!! I was very happy to read that we are thinking about bringing the Hopper back as an in-house event! I enjoyed it much more when we did it that way!

Bill5km row for team #4! Let’s go guys!

MariaNice!!

JoDL sets @ 145#

Rowing/Burpee fun….

1350m

I think this is my first 2016 post so….

I’ve set up a lot of challenges for myself in 2016, both physical and mental. Will be a year of discovering myself and what I’m capable of. I’m a little scared and a little excited.

KevinDeadlifts @ 275 (good race Elba – cheater)

WOD

2015m

*Started with burpees

MariaLift every 2 minutes

5 sets @ 70% 175#

WOD: Row 10 min

Every min, stop and perform 5 burpees

*30 sec cap for Burpees

Distance: 1593m

Wow intense! Great WOD! Thanks Kevin..and team 6 a few more meters for us! Yay!

HeidiBig rowing number Maria!

GabrielMob + 3500m

WUx1+10 kbs + 10 superman

Deadlifts @ 270#

Wod: 1820m

Great work am’ers!

HeidiAmazing effort Gab. Your last 30 seconds was super intense.

Heather SDL X 5

WU 135#, 185#

70% 210#

WOD: 1349

*started with burpees

Mel GOpen gym

Mobility

Power snatch x2

35-55-75-75-75

Front squats x5

85-125(x5 sets)

Deadlifts x5 (every 2 minutes) x5 sets

105-150×5 sets

WOD:

1513m

BlakeDeadlift x5 every 2 minutes

5 sets @ 285#

WOD:

AMRAP (As Much Rowing As Possible) in 10 min.

— EMOTM 5 burpees

Distance: 1377m

Amy HoganMobility

WUx1 + 10 KBS & 10 Superman

Group Mobility

Strength: Deadlift x5

Lift every 2 minutes

5 sets @ 70% 160#

WOD: Row 10 min

Every min, stop and perform 5 burpees

*30 sec cap for Burpees

Distance: 1313m

Steph HMob

WU x1

10 KBS(35#)

10 supermans

Group Mob & WU

Deadlift

WU @ 125# & 145#

*Lift every 2 mins

5 sets of 160#

WOD

-Row for 10 mins

-Every min stop & do 5 burpees

-Start w/ burpees

Total: 955m

JanetDeadlift x5

Lift every 2 minutes

5 sets @ 125#

Row 10 min

Every min, stop and perform 5 burpees

1045m

KimmyDeadlift x5 every 2 mins for 10 mins

275#

WOD

1117m

Gillesmob wux1

group mob

deadlift x 5

lift every 2 min

5 set

135 wu first set 185#

last 4 set 235#

WOD 1683 m row

Jeff LRow – 3762 meters to end on an even number so Heather P wouldn’t worry about it.

Did the following:

762

500 X 4

1000 – Rowling style to make it less painless

brockrobDeadlifts emot2m for 10 mins @ 70% @ 280

WOD 1532 m

MarcelWU & Mob

Deadlifts

WU 5x #185 225#

Lift every 2 min 5 sets @70%. #265

Row 10 min every min stop and do 5 burpees (start with Burpees)

1288 m ( Was able to complete all Burpees under the cap.)

Rowed an extra 1000 m for my Team

ElbaYay 😉

stacylyoungMob

WU x1

10 KBS(20#)

10 superman

Group Mob & WU

Deadlift

WU @ 45#

*Lift every 2 mins

5 sets of 70#

WOD

-Row for 10 mins

-Every min stop & do 5 burpees

-Start w/ burpees

Total: 788

Great one after taking December off….ughhhh.

Happy to be back.

CaraBack to oly training!

tall snatch x3

wu with stick

35-35-35-35#

mid-hang snatch x2

wu 55-75#

85-85-85-85-85#

power clean + power jerk x1

wu 85-105#

120-120-120-120-120#

cashout: 1000m row for team 5 🙂

Nick SimpsonGo team 5!

HeidiWarmed up with a row for team 3.

Dead Lifts x 5 – EMOTM every 2 minutes @ 70% = 150 #

WOD:

Row for 10 minutes, stopping every minute to complete 5 burpees.

1,235 meters.

Started with the row.

What a gasser! No time to stop for a breath. Fun one. 🙂 (Never thought I would say that with a rowing WOD)

Leslie FDeadlift

Lift every 2 mins

5 sets @ 70% #140

WOD

-Row for 10 mins

-Every min stop & do 5 burpees

Total 1015m

Shane HDeadlift x5

Lift every 2 minutes

225/ 315/ 365 for the 5 sets

Every min, stop and perform 5 burpees

1641m

Score: 1641

NatachaDeadlifts 5 reps q 2 min x 5 @ 95#

Wod: 1451m (started with rowing)

Thanks for sharing the rower Kelly!

Nick SimpsonWU & Mob 10 KBS & 10 superman + 350m row for team 5

Deadlifts

WU 5x @ 125# and 135#

Lift every 2 min 5 sets @70%. 170#

Row 10 min every min stop and do 5 burpees

Start with Burpess

Distance 1271 m

Ryan H rowed for team 5

Great job 6pm crew!

jackiecantinDeadlifts at 115

WOD: 1178 metres

Warmup row 1000 M + 1178 M from the WOD + 5500 M in Open Gym = A lot of metres for Team #6!!

MariaWoohoo!!!

Ryan HDeadlift x5

Lift every 2 minutes

5 sets @ #195

Row 10 min

Every min, stop and perform 5 burpees

1295

*30 sec cap for burpees

**Starts with burpees

Cool down – 2000m Row