Strength Day

Floor Press
5 sets of 3 reps

Weighted Ring Dips
5 sets of 3 reps

*Options – strict ring dips, banded ring dips, weighted paralette dips

Max Handstand Hold

*Option – Overhead plate hold (45/35#)

Hopefully, one final update to the parking issue. Our lovely neighbours were not happy that we took the entire parking lot in the back this morning. So, for parking in the back, please see the picture below. Street parking is going to be best for the prime-time classes (like 7, 8:30, 12, 3:15, 4:15). The government building across the street should be available after 5pm.

Sorry for the confusion. We’ll get all the kinks ironed out soon enough.


74 thoughts on “Strength Day”

  1. Valerie Arseneau

    Mob + WU x1

    Group WU + lacross on Pecs

    Floor Press
    5 sets of 3 reps
    WU at 40

    Weighted Ring Dips
    5 sets of 3 reps
    3sets with small purple band doubled
    2 sets with small purple band singled

    Max Handstand Hold
    2 mins

    I loved everything about this AM’s WOD. Huge Gym, Marie-No coaching, my usual 6am-ers, chill strength day, big progress on my ring dips, heckling Heidi during the handstands (love you),sharing rings with Tania and Nat, got to use the sexy bella bars.

    1. Impressive 2 min. on the HS hold. I just couldn’t hold on to match you. Too much blood to the brain.

  2. Mobility
    Warm up x2
    Group warm up
    Floor press 5 sets of 3 reps: 35, 45, 50, 55, 60
    Weighted ring dips (scaled):
    -did one round of paralette dips with #10
    Then decided to try the ring dips with blue band! Yeah!
    -did 4 sets with blue band!

    Finished off the morning with a handstand hold: 1 minute 7 seconds!
    Fun morning,thanks for all of your help and tips Marie Noelle!

  3. Happy coach this am!!! Lots of space for fun warmups (weeee) and members again, pushing beyond their comfort zones and trying the ring dips as a strength! Not to mention being upside down for the handstand holds!

    Thanks 6 am for being the studious, hard working bunch you are! And thanks 7 am for being your typical selves! Laughing is a great way to start your day! Ps, faith, Joanne and Brian thanks for being troopers and coming back!

    1. Awesome class and watchful eye, love your coaching Marie, u don’t let us away with any bad form. Love it!!

  4. Mob
    WU x 1
    Group warm up
    Floor Press 5 sets of 3: 65-85-95-105-115
    Ring Dips 5 sets of 3
    Did 1 set with full blue, the 4 with 1/2 blue

    Handstand hold: Haven’t done much of these with my bum wrist, but I got up there for 30 secs.

    Great class MaryNo

  5. Mobility
    Wu x 1 and extra shoulder mobility
    Group activities and lacrosse ball wu
    Strength day:
    Floor press 5 x 3
    Wu @ 135/ 185/ 225/ 235/ 245 x 3/ 250 x 5
    Weighted dips 5 x 3
    Wu strict 25/ 35/ 45/ 50/ 60 x 4
    First time with weighted dips, could have maybe handled a little more.
    Handstand holds: 1:38
    Great work 6 amer’s.
    Great class Marie

      1. Thanks Val, I was being quite cautious also so that I didn’t hurt my shoulder. It still isn’t 100%!:-)

  6. Mobility
    WU x 1
    35 Burpees
    Group warm up
    Floor Press 5 sets of 3: 95-105-115-135-145#
    Ring Dips 5 sets of 3 (purple,purple,purple,purple,no band)

    Handstand hold: 1:23

    1.3km run around the block.

    Thanks for coaching, Kevin.

  7. Great to be back and to see the great new space… Didn’t see it before the changes but it’s obvious there has been lots of work with attention to details… Congratz!

    Floor press 3 rm

    Ring dips 5 x 3
    Some illegal kipping at first… Then a mix of strict and small band (1/2)

    Handstand hold 1:29

  8. Mobility
    WU x 1
    group WU

    floor press 5 sets of 3:
    -35-55-75-75-75 lbs

    weighted paralette dips @ 25lbs on quads 5 sets of 3 (tried ring dips with no luck)

    above head weight plate, started @ 25lbs, after 3 mins, 10lbs more after 5mins another 10 lbs for a total of 45lbs which I held till the 6 min mark.

    thanks! coach Kevin

  9. Mobility
    WU x 2

    Group warm up

    Floor Press 5 sets of 3: 115-130-155-165-175
    Ring Dips 5 sets of 3: No Band-10lbs-10lbs- No Band turn hands out- No Band turn hands out

    Handstand hold: 4.02

  10. Mobility
    WU x 2

    Group warm up

    Floor Press 5 sets of 3: 55-65-75-85-95
    Weighted Paralette Dips 5 sets of 3: 35#-55#-90#-115#-125# and 125# + Kevin x 1

    Love the new gym! Lots of room for cartwheels!

    Handstand hold: 58 sec

    1. I was scared Maria was going to splat! lol
      You are such a little TANK! πŸ™‚ Fun sharing the bar with you!

  11. Mob / WU x 1 / Group WU

    Floor Press x 3
    115 – 135 – 160 – 175 – 185(2)

    Weighted Paralette Dips x 3
    45 – 90 – 135 – 180 (had to skip a set due to a plate stacking incident)

    Handstand hold: Not the most wrist friendly movement, but got 1:02 in before things started feeling wonky.

      1. It was right after Coach Kevin said “you should use those other plates as these ones will slide”, but they were already piled on so I figured I would try…and he was right! He’s so wise.

  12. WU x 1 + Group WU + Mobility

    Strength day!

    5 sets of 3:
    Floor press: 85-85-95-100-100(2 reps)

    Weighted dips: Did ring dips with the blue band (holding it short = more resistance) – First time really trying them out for repeated reps! Thanks for the push Marieno!

    Handstand hold: 0.5 seconds? LOL Fell on my head… wasn’t locked out properly and shoulders super tired from yesterday and today. So I opted for the OH hold with a 45# plate … 1:45

  13. Mobility
    WU x 2

    Group warm up

    Floor Press 5 sets of 3: 55-65-75-85-95

    Ring Dips up to #35 should went heavier…but it was fun!

    Plate overhead #45 1:something…can’t remember.

    Great WOD and great new gym! Awesome! The place looks great!

  14. Mobility
    Group WU

    Floor Press 5 sets of 3: 55-65-80-85-90

    Ring Dips 5 sets of 3: blue band, red band, red band. purple band, purple band

    Handstand Hold- 1:21

    Great Class and love the new gym….so did my daughter Summer!

  15. Mob
    WU x 1
    Group Warm up

    Strength Day!

    Floor Press

    5 sets of 5 reps (was supposed to be 3 reps, but apparently I don’t follow instructions very well…)
    35-40-45-50-55 (hadn’t done bench/floor press before, wasn’t sure what I could lift so I started low….next time def heavier weights, these ones were too easy for me)

    Weighted Paralette Dips

    5 sets of 3 (followed these instructions….lol)

    Over head Plate hold @ 35#
    Time: 3:21

  16. Hello fellow Crossfitters I have a pair of wine festival tickets available for the sold out Saturday night event if anyone is interested. I will have them with me at the 5:45 class tonight, I want to sell them as a pair.

    1. I thought I read somewhere that Jenn Brander was looking for tickets, and perhaps Val Arseneau too…not sure πŸ™‚

  17. Warm-up Kevin torturing me with the Voodoo band to help my elbow.
    Floor Press 5×3: 135,185,205,235,255
    Ring Dips 5×3 – last set 40lbs
    Handstand hold: 1st time doing this, was able to hold for 2 mins, 20secs.

    Great Class Kevin.

  18. Mobility
    WU X2
    group warm up

    Floor Press 5rnds 3reps -35,35,40,40,45
    Ring Dips 5X3 with the blue band (FIRST TIME EVER FOR RING DIPS)
    Overhead Plate Hold 35lbs 3mins
    45lbs to 5mins
    55lbs to 5:46
    Thanks Lisa and Amanda and coach , oh heck everyone that was there appreciate the support. !!!!
    PS Heather I am ticklish!!!!!

  19. wux1
    group wu

    floor press x 3

    Weighted dips x 3

    Handstand holds

  20. First WOD at our new home πŸ™‚

    Mob + Wup x 1
    Group Wup – fun

    WOD: Strength Day
    Floor Press – 5 sets of 3
    45, 55, 65, 70, 75lbs – thank you for pushing me Steph πŸ™‚

    Weighted Dips
    25lbs, 45 lbs, 3 x blue band, 3 x blue band, 3 x blue band – excited – first time on the bands – thank you Amanda πŸ™‚

    Handstand Pushup – 35 secs – shouldn’t have tried to shuffle my hands

    Great class everyone


  21. Mobility
    WU x1
    Group WU
    Muscle up progression practice thanks for the tips Jeff.

    Floor press x 3 with Frank and Joey


    Strict ring dips x3 with Jeff S
    10-15-20-25-35 (1)

    Hand stand hold 19 seconds.

    Thanks for for sharing the bar Frank and Joey and thanks for sharing the rings Jeff.

    Gym looks great Kevin and Joanna!
    Fun class Amanda!

  22. Mobility

    Group WU

    WOD: “Strength”

    Floor Press: 5 set x3 reps


    Ring Dips: 5 set x3 reps

    With purple band 2 sets of 3reps

    Without a band only negative ring dips 3 sets of 3 reps

    Max Handstand Hold: 1:00

    Nice sharing the bar with you Jen C!!

    Great Class Amanda!

  23. Mobillity

    Group WU

    Floor Press (5×3)
    *did an extra round to work on arm position (45 degrees)

    Weighted Ring Dips (5×3)
    0 – 10- 15(1)-10- 10

    Max Handstand Hold

  24. Floor presses
    3x 75-85-95-90-90

    Weighted ring dips
    3x 5-10-12.5-15-17.5
    ^ these were really fun!

    Handstand hold: 1:05ish, I can only remember that it was just over a minute.

    What a fun class, thanks Kevin!

    I got to coach at the new gym tonight, that was fun too – I can’t believe how nice the place is!!

    Marc Brockbank, good job on your handstands tonight. πŸ™‚

  25. Mobility

    group WU

    floor press 5×3
    nice sharing the bar marcel.. and you made 185 look easy!

    weighted dips
    thanks for sharing the rings Jeremy

    handstand hold (made more difficult with the previous 2 exercises?? )
    2:06? Think I coulda went longer maybe 2:07, but woulda broke my freakin neck as arms just give out! πŸ™‚

  26. Floor Press: 5×3

    95-105-115-120-125….felt heavy

    Weighted ring dips:5×3

    0- 5- 10- 15- 17.5

    Max Handstand Hold: 33 seconds

    Fun class and great class Amanda!

  27. Floor Press x 3
    35-55-75-95-105(f)-95(f)-85…..should have stopped at 95#

    Ring Dips
    5 set of 3 dips with 1 strand of the small purple band.
    Tweaked a muscle in my upper arm that kept me from doing them without a band

    Hand Stand Hold: 1:32ish.

  28. wux1
    group wu

    floor press x 3


    Weighted dips x 3


    Handstand holds

    54 seconds

    First class with my daughter tonight. Now to get her to post…

    1. nnnnice job tonight buddy.. and you can get her to post, just tell her she has to. You are the father she has to listen to you! lol..

  29. Mobility
    group WU

    Floor Press X3


    Weighted ring dips X 3


    Somehow over ran on time and didnt get to do HS holds

    Thanks Amanda, Fun class!

  30. Mobility
    Group WU

    Floor press x3

    Ring dips x3 (with bands)
    Blue, pink, pink, purple, purple

    Handstand hold
    35# 2:10
    Tried the real handstand hold & got 25 sec.

    The gym looks great!

  31. Vanessa Champion

    Strength day

    Floor press

    Weighted dips
    5×3 with blue band. PR because I’ve never used the rings for dips πŸ™‚

    Max OH hold
    35#. 3:06
    Chickened out on hand stand

  32. Mobility

    Group WU

    Floor Press (5Γ—3)

    (Band) Ring Dips (5Γ—3)
    Blue(1) – Purple (x4)

    Max Handstand Hold
    0.52 sec

    * Thanks Amanda for your help introducing me to kipping HSPU!

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