Sorry for short notice, but please cancel my 6 am. Thanks.
Tony Steeves
Mobility x1 warm up x1
Hang snatch
5
5
3
3
2
1
1
1
AMRAP 90sec (burpees) cash out
22reps
Cash out 800m run with Kelly and Gilles. Great class. Can’t wait for Monday!! Have a good weekend Crossfitters!!!!
Tony Steeves
Weights
5×45# 3×45# 3×45# 3×45# 2×55# 2×55# 1×60# 1×60# 1×60# plus 1 extra at 60 and 2 extra at 45# to practice technique
Having some trouble with lifting technique
Kelly B
Mobility
WU x 2
Group Mobility
Hang Snatch
5-3-3-2-2-1-1-1
#35-40-45-50-55-65-70-80(f)
AMRAP 90 Secs
Burpees
Total: 32
Cashout: 800m run with Tony and Gilles. Nice meeting you Tony.
Thanks Mario!
Vanessa
WU+Mobility+Hip mobility
800m run
Snatch WU-Loved this!
Hang Snatch
5×35#, 3×40-45#, 2×55-60#, 1×65-70-75#
5#PR!!! 🙂
Snatches felt great today, even at the bottom! Didn’t even fall over or have to take steps forward like I usually do. Success! haha
AMRAP 90sec Burpees=26
800m Run with Claire
Thanks for the tips today Mario!
Great job on the Snatches today Justine!
Steph L
Great Job Nice PR!!!
Annie
Mobility
WU x 2
Group Mobility
Hang Snatch
5-3-3-2-2-1-1-1
#15-20-25-30-35-40-40-45
AMRAP 90 Secs
Burpees
Total: 18
Mario or Kevin I meant to register for this morning but I did it for tomorrow morning. Already did my 3 Wods this week unless I can get a freebie, then I’ll be there !
Julia
Just a heads up I’ll have more paleo treats tomorrow (friday) at the gym!!!
Suggested price is $1, all funds raised go towards a volunteer trip to kenya
Thanks in advance for all the support you guys are amazing
Maria
Yay!!
Mario
Great work everyone this morning, a lot of great snatches! I have not seen anyone try to power their way into higher numbers, only strong hips & low catches. Very impressed with everyone, especially the first timers with this lift.
#happycoach
Crystal
Crossover mobility
WU
One armed hang power clean…I believe is what I did.
5,3,3,2,2,1,1 up #40 with dumbbell
More mobility for the shoulder
Cashout 90sec AMRAP
Burpees
No idea how many, just tried to keep the tata’s in and keep moving.
Thanks Blake for the nooner! 😉
Good job boys and Amanda.
Heather S
Hahaha! What other gym would have tata’s and nooners all in one post?!?
Crystal
It’s fantastic! lol
Maria
Damn tata’s slowing down your burpees! Ain’t nobody got time for that!
Chantal L.
Yay! Happy you are getting in the gym even with your injury 🙂 Nothing wrong with having one stronger arm LOL
Crystal
I am going to be like the folks on that skittle “settle it” commercial! 🙂
Tara Betts
Hang Snatch
5-3-3-2-2-1-1-1
20-25-25-30-35-35-40-40-45-50. 15#PR
I did more sets than I was supposed to. I re-did a couple when they didn’t feel “right”. It’s the first time I’ve ever felt pretty good about any kind of Snatch. Usually I look at the floor and the weight follows.
Cashout AMRAP 90ish seconds Burpees (aka “Oops I think I the clock stopped at 80 seconds” 😛 : 20 burpees
Cashout part 2: 800m run (16/30) I caved due to Vanessa and Claire’s peer pressure and did 800m instead of 400m. It was much LESS fun.
Great class. Thanks Mario!
Steph L
15# PR that’s awesome!!
Tara Betts
Thanks Steph!!
It seems I haven’t seen your beautiful face in so long 🙁
I’ll have to come to a nooner one of these days 😉
Vanessa
Proud of you for doing a longer run 🙂 you did great!
Tara Betts
Aww thanks Vanessa 🙂 🙂
Heather S
Running program: Week 4, Day 3
4 X 1000m, 2 min rest
Much harder today than usual and seemed to take forever. But then watched Julia make paleo treats for tomorrow. Yummy!
Mobility
WU x 2
Group Mobility and Snatch Practice
Hang Snatch
5-3-3-2-2-1-1-1
#15-20-20-30-30-35(f)-35(f)-35(f)-35 success!
AMRAP 90 Seconds
Burpees
Total: 20
Thanks for the class Mario. Great tips for successful snatches.
Alaina
Mob and WUx2
Snatch Practice
Hang Snatch
5x 40#
3x 45#
3x 50#
2x 60#
2x 65#
2x 70#
1x 75#
1x 80# PR of 5#
90 secs. of fun: 25 burpees
Thanks for the helpful tips Kevin!!
Gilles
mob wux1
group mob wu
hang power snatch
5-3-3-2-2-1-1-1
65×5 75×3 75×3 85×2
85×2 95×1 95×1 95×1
cash out 90 sec
burpees
total =32
run 800 with Kelly and Tony
Natacha
Hang snatches to 80# (5#pr)
90 sec amrap burpees: 33
Fun class! Nice to see the new faces!!
Marcel
WU x 2
Mobility + Group WU
Hang Snatch
5 x 45, 3 x 65, 3 x 75, 3 x 85, 2 x 95, 1 x 105, 1 x 115, 125F, 125F
Bar is high enough, I have to pull myself under faster.
Marcel
90 sec burpees = 31
Amy Hogan
Mobility
WU x 2
Group Mobility
Hang Snatch
5-3-3-2-2-1-1-1
#35-55-65-70-75-80-85-90
AMRAP 90 Secs
Burpees
Total: 25
Heidi
Been a long time since I’ve been to a Mommy & Daughter class…..this was nice. I kind of miss those days 🙂
Cara
solo oly class w/ coach Mario
Hang Snatch
55×5-60×3-65×3-70×2-75×2-80×1-85×1-90×1-95×1
10# pr from full snatch!
2 sec pause front squats
4 sets of 3 @ 60/65/70/70%
105-115-125-125#
Cashout: stay for running clinic!
Thanks Mario for the oly class and thank you Kevin for another great clinic!
Steph L
Mob & WUx1
Hang Snatch:
5-3-3-2-2-1-1-1
55-60-65-70-75-80-85(Matched PR) 90(F)
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Sorry for short notice, but please cancel my 6 am. Thanks.
Mobility x1 warm up x1
Hang snatch
5
5
3
3
2
1
1
1
AMRAP 90sec (burpees) cash out
22reps
Cash out 800m run with Kelly and Gilles. Great class. Can’t wait for Monday!! Have a good weekend Crossfitters!!!!
Weights
5×45# 3×45# 3×45# 3×45# 2×55# 2×55# 1×60# 1×60# 1×60# plus 1 extra at 60 and 2 extra at 45# to practice technique
Having some trouble with lifting technique
Mobility
WU x 2
Group Mobility
Hang Snatch
5-3-3-2-2-1-1-1
#35-40-45-50-55-65-70-80(f)
AMRAP 90 Secs
Burpees
Total: 32
Cashout: 800m run with Tony and Gilles. Nice meeting you Tony.
Thanks Mario!
WU+Mobility+Hip mobility
800m run
Snatch WU-Loved this!
Hang Snatch
5×35#, 3×40-45#, 2×55-60#, 1×65-70-75#
5#PR!!! 🙂
Snatches felt great today, even at the bottom! Didn’t even fall over or have to take steps forward like I usually do. Success! haha
AMRAP 90sec Burpees=26
800m Run with Claire
Thanks for the tips today Mario!
Great job on the Snatches today Justine!
Great Job Nice PR!!!
Mobility
WU x 2
Group Mobility
Hang Snatch
5-3-3-2-2-1-1-1
#15-20-25-30-35-40-40-45
AMRAP 90 Secs
Burpees
Total: 18
Mario or Kevin I meant to register for this morning but I did it for tomorrow morning. Already did my 3 Wods this week unless I can get a freebie, then I’ll be there !
Just a heads up I’ll have more paleo treats tomorrow (friday) at the gym!!!
Suggested price is $1, all funds raised go towards a volunteer trip to kenya
Thanks in advance for all the support you guys are amazing
Yay!!
Great work everyone this morning, a lot of great snatches! I have not seen anyone try to power their way into higher numbers, only strong hips & low catches. Very impressed with everyone, especially the first timers with this lift.
#happycoach
Crossover mobility
WU
One armed hang power clean…I believe is what I did.
5,3,3,2,2,1,1 up #40 with dumbbell
More mobility for the shoulder
Cashout 90sec AMRAP
Burpees
No idea how many, just tried to keep the tata’s in and keep moving.
Thanks Blake for the nooner! 😉
Good job boys and Amanda.
Hahaha! What other gym would have tata’s and nooners all in one post?!?
It’s fantastic! lol
Damn tata’s slowing down your burpees! Ain’t nobody got time for that!
Yay! Happy you are getting in the gym even with your injury 🙂 Nothing wrong with having one stronger arm LOL
I am going to be like the folks on that skittle “settle it” commercial! 🙂
Hang Snatch
5-3-3-2-2-1-1-1
20-25-25-30-35-35-40-40-45-50. 15#PR
I did more sets than I was supposed to. I re-did a couple when they didn’t feel “right”. It’s the first time I’ve ever felt pretty good about any kind of Snatch. Usually I look at the floor and the weight follows.
Cashout AMRAP 90ish seconds Burpees (aka “Oops I think I the clock stopped at 80 seconds” 😛 : 20 burpees
Cashout part 2: 800m run (16/30) I caved due to Vanessa and Claire’s peer pressure and did 800m instead of 400m. It was much LESS fun.
Great class. Thanks Mario!
15# PR that’s awesome!!
Thanks Steph!!
It seems I haven’t seen your beautiful face in so long 🙁
I’ll have to come to a nooner one of these days 😉
Proud of you for doing a longer run 🙂 you did great!
Aww thanks Vanessa 🙂 🙂
Running program: Week 4, Day 3
4 X 1000m, 2 min rest
Much harder today than usual and seemed to take forever. But then watched Julia make paleo treats for tomorrow. Yummy!
Hang Snatch
85(5) – 95(5) – 115(3) – 120(3) – 125(2) – 130(2) – 135(1) – 140(1) – 145 (1RM)
Cashout: 90 sec = 32 burpees
Mobility
WU x 2
Group Mobility and Snatch Practice
Hang Snatch
5-3-3-2-2-1-1-1
#15-20-20-30-30-35(f)-35(f)-35(f)-35 success!
AMRAP 90 Seconds
Burpees
Total: 20
Thanks for the class Mario. Great tips for successful snatches.
Mob and WUx2
Snatch Practice
Hang Snatch
5x 40#
3x 45#
3x 50#
2x 60#
2x 65#
2x 70#
1x 75#
1x 80# PR of 5#
90 secs. of fun: 25 burpees
Thanks for the helpful tips Kevin!!
mob wux1
group mob wu
hang power snatch
5-3-3-2-2-1-1-1
65×5 75×3 75×3 85×2
85×2 95×1 95×1 95×1
cash out 90 sec
burpees
total =32
run 800 with Kelly and Tony
Hang snatches to 80# (5#pr)
90 sec amrap burpees: 33
Fun class! Nice to see the new faces!!
WU x 2
Mobility + Group WU
Hang Snatch
5 x 45, 3 x 65, 3 x 75, 3 x 85, 2 x 95, 1 x 105, 1 x 115, 125F, 125F
Bar is high enough, I have to pull myself under faster.
90 sec burpees = 31
Mobility
WU x 2
Group Mobility
Hang Snatch
5-3-3-2-2-1-1-1
#35-55-65-70-75-80-85-90
AMRAP 90 Secs
Burpees
Total: 25
Been a long time since I’ve been to a Mommy & Daughter class…..this was nice. I kind of miss those days 🙂
solo oly class w/ coach Mario
Hang Snatch
55×5-60×3-65×3-70×2-75×2-80×1-85×1-90×1-95×1
10# pr from full snatch!
2 sec pause front squats
4 sets of 3 @ 60/65/70/70%
105-115-125-125#
Cashout: stay for running clinic!
Thanks Mario for the oly class and thank you Kevin for another great clinic!
Mob & WUx1
Hang Snatch:
5-3-3-2-2-1-1-1
55-60-65-70-75-80-85(Matched PR) 90(F)
Cashout: AMRAP 90Sec Burpees = 32
Thank Kevin!
Mob, WUx2
Group WU
Hang snatch
45×5, 65×3, 75×3, 80×2, 85×2, 90×1, 95×1, 100×1, 105×1
I had thought my previous 1RM snatch was 105…but when I checked afterwards, it had been 100#. So, snatch PR!
Cashout: AMRAP 90s burpees
Total: 22
WU x 2
Mobility + Group WU
Hang Snatch
5 x 65, 3 x 75, 3 x 85, 2 x 90, 2 x 95, 1 x 115, 1 x 125, 130f 130f
AMRAP of Burpees in 90 sec
score–>34
Mobility
WU x 2
Group Mobility
Hang Snatch
5-3-3-2-2-1-1-1
#35
AMRAP 90 Secs
Burpees
Total: 15