We need to know…

Do you have an injury (either minor or more serious)? Do you have a pre-existing condition or physical limitation that may prevent you from safely performing some of the movements we do? Did you tweak something in a class a few days ago? Is there a part of your body that just doesn’t feel right but you’re not sure what might be wrong?

If you can answer yes or maybe to any of the questions above then you NEED to make your coach aware before class starts. Not just at one class, but EVERY class you attend. We have 12 (soon to be 15) well trained coaches that can help modify any of the workouts or movements to ensure that you are moving safely and do not cause further problems (or new ones). While injuries sometimes happen, we would like to minimize these instances and keep you all healthy and WODing for many years to come. Don’t be a WOD hero and try to push through pain or injury – make sure you can WOD another day and allow us to help you get there.

If you check the workout and think “oh my shoulder, knee, hip, back, elbow, ankle, calf etc will be fine”, please tell the coach about your injury/limitation anyway. We want to make sure we can prevent any issue from getting worse. Whether you have the same coach for every class or a different one every class, make sure you tell us every time. Just a gentle reminder if you’ve told us before so we make sure we consider all options for the particular WOD that day or if we have not had the privilege of coaching you yet. Please give us a detailed description so we can make the best choice.

Thank you for helping us help you!

Strength – 5RM Deadlift

21-15-9 reps
Toes to Bar
Box Jumps (24/20″)
Deadlifts (225/155# or 60%)

Lots of doubles
Lots of doubles

68 thoughts on “We need to know…”

  1. Valerie Arseneau

    Mob + WU x1 (15 reps)

    Strength : DL
    5x 65-75-85-95-105

    21-15-9 reps
    Toes to Bar
    Box Jumps (20″)
    Deadlifts (85#)


    T2B were the bottleneck this AM. I need to work on these so I can string them together better like Shane or Trent… lol. Had the bright idea to set up between those two T2B kings… lol

  2. Mobility
    Warm up (15 reps)
    Strenght: deadlifts: 55, 65, 70, 75, 80

    WOD: 21-15-9 reps
    Toes to bar scaled to kickouts
    Box jumps
    Deadlifts #60

    Time: 9:58 (i think)

  3. Mobility
    Wu x 1 (15 strict)
    Group Wu and mobility. Thanks for the hamstring torture Kevin!!
    Strength deadlift x 5
    225/ 315/ 365 out of time. Set up bar @ 225 for Wod
    Wod: 21-15-9
    Box jumps @ 24”
    Deadlift @ 225
    6:52 rx
    Did first round of T2B and box jumps unbroken. Was having trouble catching my breath again this Wod, gotta get that u derived control..
    Great class Kevin, really liked this Wod.
    Great work 6 amer’s!!

  4. Wu x1(15 reps)

    Group WU

    Deadlifts x5


    Box jumps @ 20″
    Deadlifts @ 155#

    Scaled a little, back to basics. Its been a little while since I’ve done T2B. the 21’s and 9’s were unbroken and 15’s were broken up 9 and 6.

    Time – 8:16

    1. That’s awesome for your T2B Trent. I am good for about …5, then they all go to hell.
      Nice work!

  5. Vanessa Champion

    WU+mob +group warm up

    Deadlift 5RM

    WOD: 21-15-9
    T2B scaled to kick outs
    Box jumps 18″
    Deadlifts 60% 1RM. 90#

    Felt a little pukey after this one
    Good workout

  6. Mobility Wux1
    Group WU

    Deadlifts 5s

    135-185-225-275-285 #10 PR


    Time: 6:40 RX

    Great class this morning nice to come in and workout with a different crew once in a while 😀

  7. Strength: Deadlift 95-115- 135-135-145 PR 20#
    Wod: 21- 15- 9

    T2B (kick outs)
    box jumps
    Deadlifts #95

    Time: 8:47 Fun Wod!

    Time:8:47 Fun WOD ! Thanks for the education class this am Kevin

    Time : 8:47 fun workout! note to self no orange before WOD yuck!

  8. Mobility
    WU 15 reps (blue and purple pullups, purple pushups)
    Group WU & Mob

    Deadlift 5RM
    140-160-180-190-200 (1)

    Thank you for sharing the bar, Ange!! You didn’t let me chicken out! 🙂

    I FINALLY GOT MY 200# DL. Now I never have to go that heavy again…right?

    WOD: 21-15-9

    T2B scaled to kick outs
    Box jumps 20″
    Deadlifts 120#


    20″ box jumps have never seemed higher, and 120# has never felt heavier. What a workout!

  9. WU + Mob.

    Deadlift 5rm
    95-115-135-155-165 … kept it very light as I wasn’t feeling like lifting the world this morning.

    WOD: 21-15-9
    T2B (Kick outs)
    BJ (20″)
    DL (135#)

    Time: 10:06

    10 Mackenzie pushups

  10. WU x 1 (15 reps)

    Group warmup

    Deadlift – 5rep max or up to workout weight
    65, 85, 95, 115, 125


    DL @ 95
    Box jumps @ 18″


    Got messed up on the sequence but got all my reps in. Still nervous about tripping on the box.

    Cashout-10 Mackenzie pushups

  11. WU x 1
    Group Warmup

    Deadlift 5 x 5
    250 – 270 – 290 – 300 – 310 (PR Reps)

    21-15-9 reps
    — T2B
    — Box Jumps @24″
    — Deadlifts @ 200#

    Time: 9:42

  12. WU x 1
    Group Warmup

    Deadlift 5 x 5

    21-15-9 reps
    – T2B
    – Box Jumps @ 24″
    – Deadlifts @ 180#

    Time: 11:00

  13. Mobility
    Group WU

    Strength: Deadlift ( x5) 95-105-115-125-135

    WOD: 21-15-9
    Box jump @ 20″
    Deadlifts @ 95#

    Time: 9:23

    Cashout: 10 Mackenzie pushups.

  14. WU x 1
    Group Warmup

    Deadlift 3 x 5

    21-15-9 reps
    – Kickouts
    – Box Jumps @ 20″
    – Deadlifts @ 75#

    Time: 7:28

  15. Wux1
    Group wu
    Strength. Deadlift x5
    WOD. 21-15-9
    Box jumps
    Deadlifts 185lbs
    Rob Brydges

  16. Deadlifts x5

    WOD Rx’d

    First round of T2B unbroken. Middle round VERY broken. DLs felt great today. Good race Terry!

    1. I didn’t see much of what was going on at the back of the gym today, but I heard alot of grunting going on. Must have been a really good race!

  17. Mobility
    WU x 1

    Group WU and mobility (that was fun)

    Strength: Deadlift (5×5)
    *feel like I had more in me…matched old 5RM. Should have tried a little more.

    WOD @ Rx
    Box jumps @ 20″
    Deadlifts @ 155#
    Time = 7:26

    Cashout – rush to daycare to get my son before they closed. Sorry if I was rude and ran past you on my way out without saying hi. 🙁

  18. Mobility
    WU x 1

    Group WU & mobility.

    Strength: Deadlift @ 5 x 100-105-110-115-120

    WOD: 21-15-9

    T2B >>> Kickouts.

    Box Jumps @ 12″ box >>> Weee, box jumps! 🙂

    Deadlifts @ 85#

    Kickouts: Not that everything else isn’t humbling, but THIS was a super humbling movement. Also, it killed my legs and added an extra layer of ‘fun’ to box jumps. And by ‘fun’ I mean, almost crashed into Kevin’s shmancy HSPU wall. 😛

    Box Jumps: Apparently the universe discovered I need more box jump practice and I am getting all the WODs that have them! This is good. Less and less fear of the box all the time! 🙂

    Deadlifts: Not too bad at the beginning. My form kicked rocks at the end. Consistency in form will be an important focus. But really, I just wanted to get that round (15s) done!

    Thanks for the cheers, everyone. Needed that! 🙂

    Thanks for the demo of the negative pull up at the end, Lora! I will definitely work on them! 🙂

    // end novel

    1. Robyn -1, Box jumps – 0. Way to go Robyn!
      And great job on the kick outs….those things are freakin’ tough!
      Happy to demo the negative pull-up for you. Anytime….

    2. oooooh, I’m happy you learned the negative for the pullup – now tell me you’re going to put it to use!

  19. Wu x1(15 reps)

    Group WU
    Deadlifts x5


    Box jumps @ 24
    Deadlifts @ 195#

    Time = 9:54

  20. mob wux1 15 rep
    group wu

    strentgh deadlift x5

    135×5 225×5 275×5 295×2
    back felt weak


    box jump 20 in
    deadlift 225#

    time= 10:21

  21. Mob + WUx1 + Group WU

    Deadlift 5-5-5-5-5 = 375# (5RM PR)

    WOD @ 135# = 11:28

    Debated what to do after starting DL at 225. Few reps didnt feel good, that 5RM PR did me in, so I opted for super light deadlifts at 135. WOD was much more manageable from then on.

    Good work gang!

  22. Mobility
    Group WU

    Strengh: Deadlifts

    105-115-125-135-145(PR) x5


    -Box Jumps @ 20″
    -Deadlifts @100#

    Time: 8:56

    Cash Out: 10 Mackenzie Pushups

  23. Mob + Wup
    Group Mob + Wup (fun)

    Strength – 5 rep max for deadlifts
    85, 90, 95, 100, 105, 110 (need work on the grip at 110)

    WOD: 21 – 15 – 9
    Box Jumps (18 inch box with 25lb plate)
    Deadlifts (80lbs)

    Time = 8:43

    Cashout = 10 mackenzie pushups

    Thank you very much Amanda for letting me in the 5:45 class even though I was suppose to be in the 6:45 one 🙂 Next time I will look at the clock more closely and make sure what time it is – internal clock must have missed the memo on Daylight Savings

  24. Wu x1(15 reps)

    Group WU
    Deadlifts x5


    Box jumps @ 24
    Deadlifts @ 135#

    Super light on DL seems like every part of me is hurting right now. Need to nurse my back to health before attempting heavier weight.

    Time = 10:43

  25. Came in early for extra shin smashing and rolling.
    WU X 1 (15 reps)

    Group WU

    Deadlifts 5 X5


    Box Jumps @ 24
    Deadlifts @ 195


    Thanks Amanda, fun class as always.

  26. Deadlifts x5
    145-155-165-175-185(2) – my lower back is tight and awaiting a massage, I didn’t want to push this. I may be paranoid but better safe than sorry.

    WOD with 125# (10# under my 60%): 11:27

    I like coaching Tuesday evenings. You guys are fun.

    Also I appreciated everyone who told me about their injuries tonight before the wod started! Well done 🙂

  27. Wu x1(15 reps)

    Deadlifts x5


    Box jumps @ 20
    Deadlifts @ 135#

    Time 12:01

    Tough WOD. Dead lifts felt really heavy. One of the few WOD’s where box jumps were the break in the work out.

  28. WU x 1

    Group WU

    Deadlifts x 5


    WOD: RX

    7:39 Fun WOD. Dead lifts felt heavy. Body is still tired from this week-end’s Mayhem competition.

    50 no show burpees

    Great class Amanda!

  29. Mobility
    Group WU & mobility

    Strength Deadlift x5

    Box jumps 18″
    DL @ 85#
    Time 10:30

    Cashout 10 Mackenzie pushups

    Great class Amanda! Thanks for the extra push at the end!

  30. Mobility
    WU x 1 ( t2b instead of pull ups and muscle up progression for ring dips)

    Dead lift 5 rep max -> 275 didn’t go higher as my back was rounding. Thanks for sharing the bar and helping me with dead lift form Jeff S

    Wod @ 195
    Time 10:24

    Fun class Amanda!

  31. Mobility
    WU X 1 – 15 reps

    Group WU/Mobility

    Deadlift X 5




    T2B = Kickouts
    Boxjumps @ 20″
    Deadlifts 205#

    Lower back got real tight after round of 21, Lowered weight to 135 for round of 15 and 9.
    Step ups for the round of 9

  32. Strength – 5 rep max for deadlifts

    WOD: 21 – 15 – 9
    Box Jumps
    Deadlifts @ 115#

    time 7:48

    Fun class!

  33. MOB WU X1
    Strength Deadlifts
    WOD 21-15-9
    Box Jumps
    Deadlifts @ #80
    Time: 8:22
    So sweaty but fun! Thanks Coach Kevin! 🙂

  34. Mob
    Wu x15
    Dead lift X 5
    185, 205,225,235,250 pr 10#
    Wod 21-15-9
    T2b need to keep working on these
    Box jumps 24″
    Dead lift 185#
    Time 9:16
    Overall wod felt good

  35. Mob +wux1
    Lower back pain/strain, lacrosse ball and foam rolled.

    21-15-9 reps
    Box wakups (20″)
    Push Press 55lbs
    Time: 9:00

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