Starting today, class sizes have been increased to 11. That will create 28 additional spaces in the schedule. We will also be adding an express class on Monday, Nov.14 (as a test). The class hours will change slightly for the evening sessions, **only on Mondays**.

3:15-4:15 – Same

4:14-5:15 – Same

*5:15-5:45 – Express Class (warm-up + workout)*

* 5:45-6:45 – The old 5:30*

* 6:45-7:45 – The old 6:30*

If you have any questions, please let me know.

AMRAP Burpees in 3 minutes, then 3 minutes of rowing.

Score is your total reps + calories on the rower.

Compare to March 23/11

Mario“Mama mia, I could sure use a Red Mushroom right about now.”

MartineLol!!

JulieLove the picture!! Started my day off pretty awesome!! lololol

JulieWill there possibly be any additional morning classes? 8Am maybe?

I like the idea of the express class 🙂

Melissa W.Personally, I would love 8am!!! 🙂

Johnny8am = awesome!

KevinWe have talked about adding a 9am, but that won’t be until the new year.

CheyenneSo excited to hear this 🙂

Patrick ArseneauWUx2

Skipped strength to use roller on my quads.

WOD: AMRAP Burpees in 3 minutes, then 3 minutes of rowing.

Score: 61 Burpees + 48 Calories = 109

Amanda61 burpees in 3 minutes! Awesome!

CheyenneCrazy # of burpees AND rowing too. Strong man Coach Patrick.

LeesaSuper Fast good job Pat!!

JohnnyNice work Pat|!

LoraThat’s a wicked score!

ElbaWU x 2

Strength

Push Press 1’s

60-70-80-95-105-110(PR)

WOD

AMRAP

Burpees in 3 min

3 min rowing

Total: 35 + 30= 65

MariaStrength

OHS

5 x 35-40-45-55-55

WOD

AMRAP

Burpees in 3 min

3 min rowing

Total: 50 Burpess+ 31 cal= 81

Now that’s a lung burner! Good job 6am ers’

Eric N.Great Job! Strong on your burpees!

😀

LoraGreat score! 50 burpees? You rock!

Rob W.7am bitchesssssssssssss

Back Squat x 3

95-135-150-175-195-210(pr)

WOD

AMRAP

3 min of burpees

3 min rowing

46+52 = 98

I messed up my count on burpees but this seemed like a likely result.

Mario45-50 burpees in 3 min is a good approximation if you keep a steady pace, in my experience. You shouldnt be far off.

Also good job on that back squat PR , your 1RM must be getting up there?

NadineI think the express class is a GREAT idea!! I could “squise in” a workout before I go to work for 6:00 !! 😀

KerriI agree! This seems like a wonderful idea. Thanks Kevin 🙂

Melissa W.I heart burpees, I heart burpees, I heart burpees!!

Mobility x 1

Wu x 2 ( although the squats were a little hard getting moving after tabata on Tuesday!)

Strength – Front Squat

10 reps 15lbs

5 reps 20-25-30-35

WOD

AMRAP

Burpees for 3min = 24

3 min row for calories= 21

Total 45

CheyenneYou’ve got a great rep for your hearted burpees!

LeesaWux2

Strength good mornings x5

35-40-45-50-55

Wod-3 min burpees

3 min rowing

Total 21 burpees 33 calories= 54

AmandaWUx2

Strength: Push Jerk

5x 65-75

WOD: AMRAP Burpees in 3 minutes, then 3 minutes of rowing.

38 burpees

27 calories

Total = 65

CheyenneWU x 2

Strength OHS 3’s

45-50-55-60

WOD:

3 Min Burpees – 22

3 Min Rowing – 29 Cal

Total-51

CheyennePS – 10 “c” word burpees…….Coach was right when he said this rule wasn’t changing

KevinDamn right! 🙂

Greg MacWU x 2

Strength: Shoulder Press x5

55-65-75-80-85

WOD

AMRAP

3 min of burpees

3 min rowing

44 + 47 = 91

JohnnyNice job Mac!

KevinNOTICE: Due to repairs, the gym will be closed next Wednesday afternoon/evening and Thursday morning. Sorry for the inconvenience.

CheyenneIs this something to do with the “Rouge” surprise?

KevinNo, they are taking the old heaters down, plugging the chimney hole and replacing the weather stripping. It’s going to be a mess.

Gilleswu x 2

strength – Push press x 5

95,105,115,125,135

WOD : AMRAP

3 min Burpees – 41

3 min Rowing – 39

Total score – reps & calories = 80

Rachelwu x 2

strength – Push press x 5

45,50,55,65,70

WOD : AMRAP

3 min Burpees – 35

3 min Rowing – 30

Total score – reps & calories = 65

Cash out – back stretch

Kerriwu x2

Strength – Front squat x 5

45-50-55-60-65-70 Should have tried another but wrist hurt.

Thanks for the tip Tracy!

WOD: AMRAP

3 min Burpees – 30

3 min Rowing – 36

Total = 66

Great job 415ers!

Tracy SWUX2

Strength: DEADLIFTS

(X3) 135 – 145 – 155 – 165 – 175 (PR Reps!) 🙂

WOD:

3 Min. Burpees: 35

3 Min. Rowing: 37

TOTAL –> 72

LoraGreat job on the deadlifts Tracy

Marc H.Shoulder press

95×5

135×5

145×3

155×3

165×3

WOD -> 50 burpees 70 cal. = 120 PR of 9 reps

JohnnyNiiiiice!!!

Rob W.Nice work

LoraNice job! Great score on the row 🙂

MarcelCRAZY

PierreDo better next time!

Marc H.Thanks everyone (red cheeks)

Chantal L.WU x2

Strength 1’s

Shoulder Press

45-65-75-85-95

WOD

30 Burpees + 38 Cal = 68

LoraWU x 2

Strength: Cleans (x3)

65(10)-95-115-115-125-135 (PR reps)

Struggled with form on the 135#’s. Need to lift more slowly from the floor and really drive with my hips. Transition with elbows (speed) still needs work and of course, still have issues with gripping the bar. Now I have a nasty bruise on my collarbone….if I keep it up, I won’t have to do anything to get “scary” for Halloween….

WOD:

3 min. bucking furpees = 47

3 min. row for calories = 43

Total = 90

Cashout: calf stretching

Good job 4:15ees….

LoraOh…and I have had a “Fran” cough for 2 hours now…WTF?

KerriSo have I Lora!!!

PierreLora, 135# is an awesome weight for a 3RM clean!

Good job!

KevinTrue, I think that’s Pierre’s 1RM.

CheyenneLOL “bucking furpees”

NathFeeling tired and cranky today… 🙁 Been good all week but day 4 is challenging!

And my rings are falling off my hands; I guess I need to add some sea salt to my diet…

WU x 2

Push Press x 5

45-50-55-60×1-60×3 🙁

3 min burpees: 33

3 min row for cal: 35

Total: 68 – My objective was 60 so I’m happy with that 🙂

Good job to my partner Mel who bet me by 3 reps!

MarcelCFWU x 2

Shoulder Press x 3

85-90-100-115-125

WOD

AMRAP

3 min of burpees

3 min rowing

47 + 44 = 91

Nice job 6:30 crew.

HannahClean singles: 55, 65, 75, 80, 80 was hoping 4 new PR bt had 2 work on form

23 burpees 30 Cal

DanOHS x1

95-115-135-155-165-175-185F-185

WOD: AMRAP

3 min Burpees

3 min Row

46 + 49 = 95

Probably could have gone a little harder.

Marc H.TWSS nice. OHS Dan

JohnnyAwesome DAn!!

MarcelWicked OHS Dan!

HeidiWU x 2

Dead Lifts x 5

115-125-140-160-175

WOD: AMRAP

3 min Burpees

3 min Row

46 Burpees + 34 calories = 80

Fun one! Lots of impressive scores today.

BlakeWU x 2 (5 unassisted pull-ups)

Strength: Push Press x 5

65-75-85-95-105-115

WOD: AMRAP in 3 min

Burpees: 37 (I wrote 42 on the board…was counting in sets of 5 and added wrong)

Row: 35

TOTAL: 72

Still pleased with the 1st time result. I totally gassed myself on the burpees, was just trying to keep moving on the rowing but could have burnt a lot more calories had I paced myself.

This was my tenth WOD, I am looking forward to seeing my progress on this one next time!

Steph Gwu x 2

Back squat 1’s

65-75-85-100-110-115 PR

WOD

BUrpees -31

Rowing-30

Total= 61

March 23 score was 59. PR buy 2 reps. rowing technique poor…

RonWU x 2

Strength: OHS

3 x 50,55,60,70,75

WOD: AMRAP

3min Burpees

3min Row

Reps + Calories = Score

56 + 40 = 96