This Saturday

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This Saturday, we will be hosting a memorial WOD for a member of CFSJ. Clayton Clark, 30, passed away the morning of Tuesday, February 4th. We will have a donation bin set up at the gym where funds will be going towards his daughter’s education trust fund. We hope to see many of you out for this event.

EMOTM for 10 min
2 Deadlifts

Compare to Oct.30/13

“Bergeron Beep Test”
EMOTM for as long as possible
7 Thrusters (75/55 or 50%)
7 Pullups
7 Burpees

There are videos of people getting 20+ rounds on this. Scale accordingly. But GO HAM!!!

DCIM100GOPRO

155 thoughts on “This Saturday”

  2. Maria

    EMOTM for 10 min
    2 Deadlifts

    95-105-135-145-155-165-175-175-185 (PR) 195 (PR)

    I have a goal of a 200# DL, very pumped about today’s PR!

    “Bergeron Beep Test”
    EMOTM for as long as possible
    7 Thrusters (40#)
    7 Pullups
    7 Burpees

    3 completed rounds, 2 reps short of a 4th round.

    Really enjoyed today’s class. Thanks Mario!

  3. Valerie Arseneau

    EMOTM for 10 min
    2 Deadlifts
    Started at 75 ended at 135. I screwed up somewhere as I was supposed to finish at 140. There’s 6AM math for ya.

    “Bergeron Beep Test”
    EMOTM for as long as possible
    7 Thrusters scalled at 40#
    7 Pullups
    7 Burpees

    Got 1 rd and 5 burpees. Couldn’t stay on the bar… My hands were in a bad shape this AM due to T2B yesterday and my lack of hand care. I think on a normal hand day I could of got to the 3rd round at least. Not sure if I would of finished it but I can definitely do more.

    6AM test rats for the win!

  4. Alaina

    Mob. and WUx1 (12 reps)
    20 Wall Balls at 14#, (10 unbroken) and then 6+4
    EMOTM for 10 min. 2 Deadlifts
    (85, 90, 95, 100, 105, 115, 120, 125, 130) ughhh….was aiming for 140 but my 6am math was also lacking this morning 🙂
    WOD: Bergeron Beep Test
    EMOTM as long as possible:
    7 Thrusters at 40#
    7 Ring Rows
    7 Burpees
    Total 2 rds. plus 1 burpee
    Very disappointing as I was shocked when I looked at the clock and I didn’t make it. I kept going anayway for practice. Nice to see all of you 6amers!! Thanks Mario!!

  5. Ginette

    Mobility
    Warm up x1 (12reps)
    Group mobility
    EMOTM for 10 minutes: 2deadlifts (55, 75, 85, 85, 90, 95, 95, 100, 105 🙂
    WOD: BERGERON BEEP TEST
    EMOTM: as long as possible
    -7 thrusters
    -7 pullups scaled to ring row
    -7 burpees

    Completed 1 round….very dissappointed but did an extra round just for the heck of it and extra burpees!
    Fun class Mario!

    1. Shane Hayes

      Good job Ginette, way to keep going. I think everyone was looking for a few more rounds including myself.

  6. Trent

    Warm up x1 (12reps)
    Group mobility

    EMOTM for 10 minutes: 2deadlifts
    135-155-185-195-205-215-225-235-245-255

    WOD: BERGERON BEEP TEST
    EMOTM: as long as possible
    -7 thrusters scaled to 65#
    -7 pullups
    -7 burpees

    1 round and 2 burpees.

    End of the first round I saw the clock at 58 sec…..not a good sign. Less reps or AMRAP would have been nice.

    Great effort 6am!

  7. Elba

    Mob
    WU x 1 (12reps)
    Group mob

    EMOTM for 10 mins
    2 deadlifts
    115 – 120 – 130 – 140 – 150 – 160 – 175 – 185 – 200 – 210

    Bergeron beep test
    EMOTM as long as possible
    7 thrusters 40lbs
    7 pull-ups scaled to ring rows
    7 Burpees

    : 1 rd + 2 Burpees

  8. Chantal L.

    WU x 1 + Mob

    EMOTM for 10 – Deadlifts
    135 – 155 – 175 –

    Bergeron Beep test – Picked 35# and 5 reps : 5 rounds + 3 burpees

    This was almost perfect. I could of picked a little higher weight (maybe 40, 45) as the first 2 rounds I had a good 20 seconds rest… but caught up to me really quick 🙂

    1. Chantal L.

      Oops – EMOTM Dealdilfts… was going to go get my book before hitting post and got lost in the spur of the moment … LOL

      135 – 155 – 175 – 215 (by mistake) – 215 – 235 – 245 (only did 1) – 235 – 235

  9. Vanessa Champion

    33 birthday burpees for Kevin

    EMOTM 10 mins
    2 Deadlifts
    85#-155#
    Stayed at the 155# for the last 2 rounds

    WOD: Bergeron Beep Test
    EMOTM as long as possible
    7 thrusters (75/55) or 50% of push press=35#
    7 pull ups (ring rows)
    7 burpees

    Scaled to 3 reps because I was over the 35sec in the practice round

    10 rounds

    Next time 5 reps &/or more weight

  10. Shane Hayes

    Mobility
    Wu x 1
    Group mobility and barbell Wu.
    Strength EMOTM 10 minutes DL
    225/225/315/315/365/385/385/405/405/405
    Felt good this morning, maybe should have gone heavier.
    Wod EMOTM till can’t finish
    7 thrusters @ 75#
    7 Pullups
    7 burpees
    5 rds 5 burpees Rx’d
    Wasn’t feeling 100% this morning, but I don’t know if I could have gone much more. Just couldn’t breathe. Need some work in that area.
    Great class Mario and great work 6 amer’s!!

      1. Shane Hayes

        Thanks, I may have sandbagged the last burpees, I felt I would have puked had I done anymore.. Feel kind of bad about it now… Lol

  11. Kevin

    Thanks for the Birthday Burpees 8:30 peeps! You know you love me.

    Deadlifts x2
    185-225-255-285-295-315-320-325-330-335 (35# over the last time)

    WOD Rx’d
    3 rounds + 2 Burpees

    My lungs are still bleeding. Burpees were the weak point for sure.

    10. Justin b

      Ouch…… Great way to start my first class…. No more bdays this week please.
      Was great , can’t wait to go again.

  12. Kevin Mack

    EMOTM 10 mins
    2 Deadlifts
    135-165-185-205-205-205-235-235-255-265# (20# PR over Oct.. 30th)

    WOD: Bergeron Beep Test
    EMOTM as long as possible
    7 thrusters (75/55) or 50% of push press=65#
    7 pull ups (ring rows)
    7 burpees

    Scaled to 3 reps because I was over the 35sec in the practice round

    10 rounds

    33 birthday burpees for Kevin W

    1. Amanda

      It was coined by Austin Malleolo – if you go HAM, you’re going “hard as a motherf******!” – and that’s the theme for today’s wod 🙂

  16. Sebastian

    WUx12 (incl. 3MUs, 6 strict HSPU w/ ab-mat and 4 Pistols)

    EMOTM
    Deadlift x2
    135-185-235-235-255-255-245-265-275-300PR

    WOD EMOTM until failure
    5Thrusters @75#
    5 pullups
    5 burpees

    6rounds + 3burpees

  17. Shawn Johnson

    EMOTM 10 mins
    2 Deadlifts
    135-155-175-205-225-245-265-275-285-295. (10# PR)

    WOD: Bergeron Beep Test
    EMOTM as long as possible
    5 thrusters (75/55) 55#
    5 pull ups
    5 burpees

    3 rounds + 4 burpees

  18. Andrea

    EMOTM X 10min
    2 Deadlifts
    75-85-95-105-115-125-135-145-155-165 (10# PR)

    WOD: Bergeron Beep Test
    EMOTM until failure (10 min cap)
    5 Thrusters #45
    5 Ring rows
    5 Burpees

    Completed all 10 rounds

  19. Joanna

    Emotm 10 mins
    2 Deadlifts
    95 115 125 135 145 155 165 175 180 185×1

    Bergeron Beep Test @ 55# / 5 reps

    7 + 2 burpees … Gross

  20. Jeff L

    Mob
    WU x 1 (12reps)
    Group mob

    EMOTM for 10 mins – 2 Deadlifts

    185-205-225-245-265-275-275-285-295-305

    WOD – Bergeron Beep Test

    EMOTM for as long as possible (10 Min Cap)

    7 Thrusters 75#
    7 Pull-ups scaled to ring rows
    7 Burpees

    All reps scaled to 5

    Total – 3 Rounds + 4 Burpees

    Cashout – 33 Birthday Burpees for Kevin W

  22. Amanda

    Deadlifts EMOTM 2x
    95-115-125-135-145-155-170-185-195-210

    wod with 35# and 5’s
    = 4 rds + 4 burpees

    33 birthday burpees for coach Kevin. 🙂

  23. Gilles

    mob wux1 12 rep
    group wu

    EMOTM (10min)
    2x deadlift
    185-225-245-275-295-295-325 no rep 295-300

    WOD Bergeron beep test

    EMOTM

    7 thruster 65#
    7 pull up
    7 burpees

    1 round 2 burpees

  24. Mario

    Mob + WU + Group WU

    EMOTM 10 mins – Deadlift x2
    235-255-285-305-325-345-375-345-345-345

    WOD (75#, 5 reps each) = 6 rounds + 4 burpees

  25. Tania

    WOD: Bergeron Beep Test
    EMOTM until failure (10 min cap)
    5 Thrusters #55
    5 Ring rows
    5 Burpees

    Total: 10 rounds… Brutal! Thanks for the extra push Amanda!
    33 B’day burpees for Kevin. Happy Birthday!

  26. Frank

    wux1
    group wu
    EMOTM for 10 min
    2 Deadlifts
    185-205-225-245-275-295-305-305-325-345

    “Bergeron Beep Test”
    EMOTM for as long as possible
    5 Thrusters (75#)
    5 Pullups
    5 Burpees

    Total = 2 rounds + 3 burpees

  27. Steph L

    Mobility
    WUx1

    Group WU

    EMOTM 2x Deadlift 10Min:
    105-115-125-135-145-155-165-175-180(Fail) -175-175

    WOD: “Bergeron Beep Test”
    EMOTM for as long as possible
    5 Thrusters (@40#)
    5 Pullups
    5 Burpees

    Completed 10 Rounds!
    ***Thanks Mario, Marcel and Heather for the push to finish this one!

    * Next time will try 7 reps.

    Great Work 5:45 Class

    4. Tania

      Wow! Great work Steph with actual pullups! The next time this comes around I hope I am doing those too! 🙂 Keep up the awesome work!

    6. Valerie Arseneau

      We used to be around the same weights/ability. Man you are leaving me in the dust! What have you been eating!?!

      …no seriously… what are you doing? I need to catch up with you!

  28. Heather S

    EMOTM dead lifts x 2

    115-135-155-170-185-195-205-215-225-240
    (got last one past my knees as time was called so I’m taking it!!)
    PR of 5# over my 1 rm so I’m taking that too!
    First dl pr in eons and convinced I could have gone further since grip wasn’t a problem

    Wod: Bergeron beep test

    @55#, 5 reps, blue band

    3 rounds + 4 burpees

    Well that WAS gross. Not sure what to do differently next time, but being out before the fourth round was not the plan.

    Remarkable job Steph – you’re the definition of a hero – staying strong when the going is terrible! Well done.

  29. Ryan F.

    – mob
    – WUx1 12 reps
    – more mob
    – 1st pull up without a band 😀 😀

    EMOTM 2x deadlift
    135-185-195-205-215-225-235-245-255 (PR for reps, managed 1x a few weeks ago but failed 2nd)-265(F-F … The bar would not up… Next time! 🙂 )

    WOD: EMOTM 10
    – 3 thrusters 60#
    – 3 pull ups (green band)
    – 3 burpees
    10 rounds

    … I’ve been sticking to the “strict month” protocol (ring rows & negatives), going to test banded pull ups in next couple warm IPS since I think I’ve probably graduated from the green band

  30. Craig H

    Mob
    Wu
    Emotm 10 min
    Deadlift x 2
    155,185,205,225,235,245,255,265,275,285pr for weight

    Wod “Bergeron beep test”
    5 thrusters at 75#
    5 pull-ups
    5 burpees

    2 rounds + 4 burpees
    I was really disappointed with this finish so I did 40 burpees after I was done as a personal penalty. Pull-ups were my demise got to singles and ran out of time.

    1. Marcel

      No need to be disappointed Craig, you’ve been crushing most WODs lately. I’m sure you’ll kill it next time it comes up.

  31. Julie Thibodeau

    We are doing a fund raiser at school called teens for jeans. It can be every size and every color. For every pair that you donate, you can receive a coupon for 25% off a new pair at Aeropostal. A drop box has been placed in front of the white board, where you come in. We have a good chance to win up to 5000$, as we now have a little over 1,100 pair!! Oh, and all the jeans will be given to non-profit organisation in the Moncton community!!! I will pick up the box Thursday at 8pm, so go clean you closet NOW! Thanks!!!

  32. Jen C

    Mob + Wup x 1 (12 reps – ring row day)
    Group Mob

    EMOTM for 10 min
    2 x deadlifts (increase weight)
    65, 70, 75, 80, 85, 90, 95, 100, 110, 120 – I think I could have gone a bit heavier

    WOD: Bergeron Beep Test
    EMOTM with 10 min time cap – @ 40lbs
    5 Thrusters
    5 Pullups (today I kipped them with no band – 1st ever in a wod – not sure my form was any good, but still a move forward)
    5 burpees

    Total = 5 rounds and 4 burpees – so very close to 6 rounds
    So next time I need to do the Rx of 7 of each movement and be okay with a lower round score or really push for the full 10 rounds

  33. Melanie

    WU x1 (12 reps)
    Group mobility and wu

    EMOTM (10 minutes) – Deadlift x2

    85-105-115-125-135-140-145-155-160-165 (PR 10#)

    WOD: Bergeron beep test

    3 Thrusters @ 45#
    3 ring rows
    3 burpees

    Completed all 10 rounds

    *scaled to 3 reps, underestimated myself, should have tried 5 reps as finished every round under 30 sec, next time!

    Cashout: 30 sec x3 each leg couch stretch

  35. Daniel

    Strength deadlift emotm-
    135-155-165-185-205-225-245-265-285-295…… 45# pr
    Wod-rx weight
    1 round- plus 2 burpees
    Would like to do this wod again at 5 or 6 reps

  36. Marcel

    WU x 2 (12 reps)

    145-165-185-205-225-245-255-265-275-305

    WOD: Bergeron Beep Test

    EMOTM as long as possible
    5 thrusters (75/55) scaled to 65# and 5 reps
    5 pull ups
    5 burpees

    6 rounds + 5 Thrusters + 5 Pull Ups + 1 burpee

    Hell of a WOD!

  37. Heidi

    WU x 1

    EMOTmDead Lift
    105-120-130-140-150-160-160-170-170-170
    Lower back has been feeling weird, so stopped at 170#

    WOD @ 45# thrusters & pink band for pull ups. 7 Reps of each movement
    Completed 1 rounds + 7 thrusters, 7 pull ups, 5 burpees

    5 Rep scaling was not an option at 6 a.m., but would have been more appropriate for me. Note for next time.

    Way to go Shane on making it to your 6th rounds….no time for a break at all.

  39. Michelle Pope

    WOD EMOTM x 10 mins
    Deadlift x 2
    Start 35#
    end 85#

    WOD: Bergeron Beep Test

    EMOTM 10 min cap (scaled for the prep class)
    3 thrusters (just the bar)
    3 ring pulls
    3 burpees

    10 rounds (and looking for the puke bucket!)

    See ya Thursday Prep Class! Burpee sandwich day!

  40. Amy Hayes

    Mobility
    WU

    EMOTM Deadlift x2 (10min)
    85-95-105-115-125-130-135-135-140-140

    WOD @ 40# scaled to 3 reps
    5 rounds

    Cashout couch stretch

    Great work everyone!

  41. Brigitte

    MOB
    WU x 1 (12 reps)

    Group mob + wu

    EMOTM 10 min. Deadlifts x 2
    45# – 55# – 65# – 75# – 85# – 90# – 95# – 95# – 100# – 105#

    WOD:
    “Bergeron Beep Test”
    EMOTM (as long as possible)
    – 3 Thrusters @ 30#
    – 3 Ring Rows
    – 3 Burpees

    Total : 8 Rounds + 2 Burpees

    ** Cashout : Couch stretch **

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