Upcoming change

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

Super Mario!

64 thoughts on “Upcoming change”

  1. Will there possibly be any additional morning classes? 8Am maybe?
    I like the idea of the express class 🙂

  2. Strength
    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’

  3. 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.

    1. 45-50 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?

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

  5. 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

  6. Wux2
    Strength good mornings x5
    35-40-45-50-55

    Wod-3 min burpees
    3 min rowing

    Total 21 burpees 33 calories= 54

  7. WUx2

    Strength: Push Jerk
    5x 65-75

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

    38 burpees
    27 calories

    Total = 65

  8. WU x 2
    Strength: Shoulder Press x5
    55-65-75-80-85

    WOD
    AMRAP
    3 min of burpees
    3 min rowing

    44 + 47 = 91

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

    1. No, they are taking the old heaters down, plugging the chimney hole and replacing the weather stripping. It’s going to be a mess.

  10. wu 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

  11. wu 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

  12. wu 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!

  13. WUX2
    Strength: DEADLIFTS
    (X3) 135 – 145 – 155 – 165 – 175 (PR Reps!) 🙂

    WOD:
    3 Min. Burpees: 35
    3 Min. Rowing: 37
    TOTAL –> 72

  14. WU 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….

  15. Feeling 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!

  16. CFWU 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.

  17. OHS 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.

  18. WU 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.

  19. WU 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!

  20. wu 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…

  21. WU x 2
    Strength: OHS
    3 x 50,55,60,70,75

    WOD: AMRAP
    3min Burpees
    3min Row
    Reps + Calories = Score

    56 + 40 = 96

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