Back Squat x 2 (70%, 1minute rest between sets)
145-145-145-145-145-145
WOD: AMRAP 10 mins
– 20 Russian KBS (53#)
– 10 Hand Release Pushups
Score: 5 + 6 pushups
Natacha
Back squats
6 x 120#
Wod rx’d
7 rounds
Valerie Arseneau
Back squats
6 x 100#
Wod @45
5 rounds + 6 push ups
Ron
Gerry is a BEAST.
Kelly B
Mobility
WU x 2
Group WU
Strength – Back Squats 6×2 @ 95#
AMRAP in 10 min
20 Russian KBS @35#
10 HR Pushups
Total: 8 rounds + 5 KBS
Great class Kevin 🙂
Congrats Gerry! Way to go 🙂
Heather (Mum)
Congratulations Gerry. Very impressive.
Chantal L.
WU and Mobility
Squats @ 70%, 6 sets of 2
160-160-160-160-160-160
WOD @ 50# KB – 5 rounds + 6 KBS
Leslie
Great job Gerry! Way to go!!
Heather Colleen
All the stories coming out of the Open are incredible…every one I read makes me that much more determined to work harder, practice my weaknesses more, and be ready to join you all next year.
WU(ish)
Group Mob
WARNING: DO NOT CHOOSE A PHYSIOTHERAPIST AS YOUR SMASHING PARTNER. BAD IDEA. BAD IDEA.
Back Squat 70% 6 sets of 2 95# (Felt great all the way through.)
WOD @ 45#
5 rounds, 17 KBS
I didn’t forget the HR once (thanks to my handy dandy note) AND I did all the pushups from my toes!!
Awesome, terrible, super fun morning at the gym! 🙂
Gillyon
WOW! We have some fit masters at CFM. Congratulations Gerry!
Vanessa Champion
Calf and quad smashing..
Thanks Heather. I really wanted to slap you lol
Back squats x2
70%x6 sets 95#
AMRAP 10 min
20 Russian KBS 40#
10 HR push-ups
Switched to knee push ups after 2 rounds due to rib pain. Thought it was gone but push ups brought it back
6 rounds + 9 push ups
jonesy
Backsquatsx 2
115#
AMRAP 10min
20 russian KBS #45
10HR push ups
6 rounds + 20 KBS
fun class!
Trent
WU x 2(sub pull ups for chin ups)
38 Birthday Burpees for my late brother Tyson. Love you Bro and I miss you like crazy.
Lab: Inspired by Mario’s DUs from yesterday, got 77 unbroken PR. Adjusted rope and got 50 of the fastest unbroken DUs I have ever done. 100 DUs around the corner.
Back squats
6 x 155#
Wod @ 70#
8 rounds + 5 Russian KBS (major takeaway was shoulder position, helped a lot)
At home: did a few weighted pullups and 3×20 bench press @ 50#
Natacha
Awesome job Trent and happy birthday to your brother…
Strength – Back Squats x 2 @ 70%
6 sets @ 115#
Good work les girls!
AMRAP 10 mins
20 Russian KBS @ 50# PR
10 HR Pushups
6 rounds + 10 RKBS
Great job nooners!
Love the pic Gerry! xo Awesome job!
gersmith006
I belong to a world class gym with knowledgeable and motivating coaches. The members are awesome! All this fosters an environment of striving to be “better”.
I would like to thank you all for your support and encouragement.
I will be at the gym Friday to sign autographs.
Crystal
LOL! Love it Gerry!
Wendy Kervin-Smith
Freaking awesome honey!!!!! Sign all the autographs you like I get to bring you home!!!!
Melanie
Mobility
WUx1
Group mobility and warm up
AMRAP 10 minutes
20 Russian KBS @ 53#
10 HRPU
6 rounds
Maria
Nice score Melanie! Good thing you went with 53# 🙂
EMOTM 10 mins
Handstand Hold
20-20-20-20-20-15-15-15-15-15 sec
EMOTM 10 mins
6x Push Jerk 135#
Melanie
oups…Back squats 2x 6 95-105-115(x5)
Alyson K
Strength – Back Squats x2 @ 70%
6 sets @ 75
AMRAP in 10 min
20 Russian KBS @ 25#
10 HR Pushups
8 rounds + 10 swings
Great class today – nooners!
Ginette
Mobility
Warm up x2
Group mobility and warm up
Strength : back squats: 35, 45, 55, 55, 60, 60 (nice sharing the bar with you Shelley and welcome to CFM)
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…
Great job Gerry!
Please cancel my 6 am. Thank you
Sorry for the late notice, but can you please cancel my 6 am appointment!
WOW Gerry, nice ranking!! I’m so impressed! And great picture!
WU x 2
Back Squat x 2 (70%, 1minute rest between sets)
145-145-145-145-145-145
WOD: AMRAP 10 mins
– 20 Russian KBS (53#)
– 10 Hand Release Pushups
Score: 5 + 6 pushups
Back squats
6 x 120#
Wod rx’d
7 rounds
Back squats
6 x 100#
Wod @45
5 rounds + 6 push ups
Gerry is a BEAST.
Mobility
WU x 2
Group WU
Strength – Back Squats 6×2 @ 95#
AMRAP in 10 min
20 Russian KBS @35#
10 HR Pushups
Total: 8 rounds + 5 KBS
Great class Kevin 🙂
Congrats Gerry! Way to go 🙂
Congratulations Gerry. Very impressive.
WU and Mobility
Squats @ 70%, 6 sets of 2
160-160-160-160-160-160
WOD @ 50# KB – 5 rounds + 6 KBS
Great job Gerry! Way to go!!
All the stories coming out of the Open are incredible…every one I read makes me that much more determined to work harder, practice my weaknesses more, and be ready to join you all next year.
WU(ish)
Group Mob
WARNING: DO NOT CHOOSE A PHYSIOTHERAPIST AS YOUR SMASHING PARTNER. BAD IDEA. BAD IDEA.
Back Squat 70% 6 sets of 2 95# (Felt great all the way through.)
WOD @ 45#
5 rounds, 17 KBS
I didn’t forget the HR once (thanks to my handy dandy note) AND I did all the pushups from my toes!!
Awesome, terrible, super fun morning at the gym! 🙂
WOW! We have some fit masters at CFM. Congratulations Gerry!
Calf and quad smashing..
Thanks Heather. I really wanted to slap you lol
Back squats x2
70%x6 sets 95#
AMRAP 10 min
20 Russian KBS 40#
10 HR push-ups
Switched to knee push ups after 2 rounds due to rib pain. Thought it was gone but push ups brought it back
6 rounds + 9 push ups
Backsquatsx 2
115#
AMRAP 10min
20 russian KBS #45
10HR push ups
6 rounds + 20 KBS
fun class!
WU x 2(sub pull ups for chin ups)
38 Birthday Burpees for my late brother Tyson. Love you Bro and I miss you like crazy.
Lab: Inspired by Mario’s DUs from yesterday, got 77 unbroken PR. Adjusted rope and got 50 of the fastest unbroken DUs I have ever done. 100 DUs around the corner.
Back squats
6 x 155#
Wod @ 70#
8 rounds + 5 Russian KBS (major takeaway was shoulder position, helped a lot)
At home: did a few weighted pullups and 3×20 bench press @ 50#
Awesome job Trent and happy birthday to your brother…
xox
Strength – Back Squats x2 @ 70%
6 sets @ 115#
Nice work ladies!
AMRAP in 10 min
20 Russian KBS @ 53#
10 HR Pushups
8 rounds + 7 swings
Great class with lots of energy!
Nice score Maria!
Nice work Gerry!!
Strength – Back Squats x 2 @ 70%
6 sets @ 115#
Good work les girls!
AMRAP 10 mins
20 Russian KBS @ 50# PR
10 HR Pushups
6 rounds + 10 RKBS
Great job nooners!
Love the pic Gerry! xo Awesome job!
I belong to a world class gym with knowledgeable and motivating coaches. The members are awesome! All this fosters an environment of striving to be “better”.
I would like to thank you all for your support and encouragement.
I will be at the gym Friday to sign autographs.
LOL! Love it Gerry!
Freaking awesome honey!!!!! Sign all the autographs you like I get to bring you home!!!!
Mobility
WUx1
Group mobility and warm up
AMRAP 10 minutes
20 Russian KBS @ 53#
10 HRPU
6 rounds
Nice score Melanie! Good thing you went with 53# 🙂
8h30am
Mob + WUx1
Back Squats 6x2reps @ 70% (245#)
WOD @ 70# KBS = 6 rounds + 2 KBS
—————————————–
1h00pm
Mob + WU
GHD Situps/Extension – 4×10 each, alt.
EMOTM 10 mins
Handstand Hold
20-20-20-20-20-15-15-15-15-15 sec
EMOTM 10 mins
6x Push Jerk 135#
oups…Back squats 2x 6 95-105-115(x5)
Strength – Back Squats x2 @ 70%
6 sets @ 75
AMRAP in 10 min
20 Russian KBS @ 25#
10 HR Pushups
8 rounds + 10 swings
Great class today – nooners!
Mobility
Warm up x2
Group mobility and warm up
Strength : back squats: 35, 45, 55, 55, 60, 60 (nice sharing the bar with you Shelley and welcome to CFM)
WOD: AMRAP in 10 minutes
-20 Russian [email protected]
-10 pushups
Total:8 rounds even!
Great class Mario….great work everyone!
Mob
WU x 2
Group Mob + WU
Strength
Back Squats x 2 for 6 sets at 210#
Did 4 MU in a row NEW PR yeahhh!!!
WOD: AMRAP in 10 minutes
20 russian KBS at 70#
10 HR Pushups
Total 7 Rounds + 5 KBS
Cashout – wall shoulder extension 30 sec x 2
mob wux1
group mob +wu
back squat
195# x6 set
AMRAP in 10 min
20 russian KBS 53#
10 HR push up
total 8 round 10 russian KBS
Mobility
Wux1
Back Squats x2 @ 70%
245-245-245-245-245-245
WOD
7 Rounds 10 KBS @ #80
Crazy KB swings and thanks for torturing me tonight.
thanks and anytime 🙂
Mobility
WUx2
Group Mobility & WU
Back squats x2 @70%
6 sets 75#
WOD with 40# & pushups from knees
6 rounds + 2 KBS
Great class tonight!
Mob
WU x 2
Group Mob
Strength
Back Squats x 2 for 6 sets at 175#
WOD: AMRAP in 10 minutes
20 russian KBS at 70#
10 HR Pushups
Total 7 Rounds
Cashout – wall shoulder extension 30 sec x 2
WU x 2
Painful Mobility + KB WU
Back Squat x 2 (70%, 1minute rest between sets).did 3 rep apparently I can’t read
185-185-185-185-185-185
WOD: AMRAP 10 mins
– 20 Russian KBS (35#) right arm only
– 10 Hand Release Pushups on fingertips
Score: 6+ 3 KBS
Cash out 50 no show burpees.
Thanks Mario!
Mobility
WUx1
Group mobility
Back squat 6×2 @ 70% = 110#
WOD: AMRAP 10 Min
– 20 Russian KBS @45# (unbroken!)
-10 Hand Release push ups
Total = 7R + 20 KBS
Great class Mario thanks!
Wux2
Back squat x2 @ 205 6 reps
WOD @ 70#
9 rnds 8 hrpu
Mobility
WU x 1
Group WU
Strength – Back Squats 6×2 @ 75#
AMRAP in 10 min
20 Russian KBS @40#
10 HR Pushups
Total: 7 rounds + 2 KBS
MOB+WUx2
Group WU
Strength – Back squats 2×6 @ 165#
AMRAP 10 min
20 Russian KBS @ 50#
10 HR Pushups
6 rounds total
MOB+WUx2
Group WU
Strength – Back squats 2×6 @ 135# for first set then 150# for the rest
AMRAP 10 min
– 20 Russian KBS @ 53#
– 10 HRPU
6 + 6 push ups
MOB+WUx2
Group WU
Strength – Back squats 2×6 @ 135#
AMRAP 10 min
– 20 Russian KBS @ 50#
– 10 HRPU
6 + 10KBS