We have confirmed that Yoga will be taking place on the 1st and 3rd Monday of every month. If you have an unlimited membership, you can have it added at a reduced rate ($15/mth). If you have a limited membership (3x or punch), you’ll have to purchase it as a drop-in ($10/class).Β
If you want to upgrade your membership, send Kevin an email ASAP.Β
Pause Push Jerk (2 sec)
50-60-70-70-70-70%
3 rounds
Row 15 calories
10 Burpees
*jump over the rower on each rep of the burpee
**8 min cap
Hotel WOD: Get angry at the “all in one” machine and go for a run instead. I guess this is going to be a cardio week!
lol!!! Sorry but that made my morning. I could picture it.
Please cancel my 6 am thanks
Got it!
Cancel 7 am please
done
Cancel 7
I’m not even scheduled for 7am today according to the planner… Im scheduled in a later class now lol
Kevin,
can you sign me up for the yoga upgrade please and thank you! π
WU x 2
Group MOB
Strength:
Pause Push Jerk (2 sec)
50-60-70-70-70-70%
45, 50, 55, 55, 55, 55 (thanks for sharing the bar Kelly) π
3 rounds
Row 15 calories
10 Burpees
*jump over the rower on each rep of the burpee
Time: 7:25 (definitely a goat to jump over the rower)
Fun times Maria! Thanks for the class.
Great picture Jackie! Nice arms!! π
Love the picture Jackie! Nice sharing the bar with you π
Looking strong Jackie!!!
Great job Jackie….and great pic!
Awesome picture Jackie. You’re bad ass!
Mobility
WU x 2
Group Mobility
Pause Push Jerk (2 sec)
45, 55, 65, 65, 65, 65
3 rounds
Row 15 calories
10 Burpees
*jump over the rower on each rep of the burpee
Time: 5:56
Great job 6 am’ers! Thanks Maria π
fast time Kelly!
Great time Kelly!
Fast burbees Kelly
WU x 2
Group MOB
Strength:
Pause Push Jerk (2 sec)
50-60-70-70-70-70%
#50#60#70#70#70#70
First day back after six months off for injury so taking it easy.
3 rounds
Row 15 calories
10 Burpees
*jump over the rower on each rep of the burpee
Time: 5:05
Welcome back. You did great today!
Welcome back Francis!
Lab – Snatch 1 x 7 @ 150#
WOD Rx’d
3:24
Great race Trent!
Holy cow that is fast! Nice π
Crazy fast!!!!!
Wow ! How is that even possible?
Lab
C&J 2×10 @ 85#
Snatch Balance Max for day – 105
3×3 @ 75% of Max
WOD – 5:31
Great time Jo!
WU x 2
Group MOB
Strength:
Pause Push Jerk (2 sec)
85-100-120-120-120-120
3 rounds
Row 15 calories
10 Burpees
*jump over the rower on each rep of the burpee
Time–> 3:54
Great job morning folks!
Great class Maria!
You were on fire! Nice job π
Fun watching you this morning Gab…..great time!
So speedy!
Awesome time Gab….although I’m burned that you lapped me at the end π
HYLETE is offering 50% off to all competitors in The Atlantic Hopper Event until 7/26. Go to http://hylete.com/poweredbyhyleteathlete to activate your 20% off account and combine it with the discount code “CFMontco50”.
Even if you do not plan on making a purchase please create an account, every account created will help us receive support from HYLETE for The Atlantic Hopper Event.
Does the discount apply to judges too?
Yes, any participant (athletes, judges, volunteers).
Mobility
Warm up x2
Group mobility
Strength: pause push jerk: 25,35, 45, 45, 45, 50 (nice sharing bar with you Rachel) π
WOD: Rx’d
Time:7:11
Great job 6amers and great class Maria!!!!
Nice work Ginette! Great start to my day coaching the 6am’ers!
M+WUx2
Group Mobility
Pause push jerk (2 sec)
6×2 reps
50% @ 35lb
60% @ 45lb
70% @ 55lb
70% @ 55lb
70% @ 55lb
Pushed it up to 60lb
WOD
3 rounds of:
15 cal. row
10 burpees over rower
**8 min cap
Took 7:01
Transitions were less than stellar…
Cashout:
Couch stretch
6 lengths of gym with two 40lb kettlebells
WU x 2
Group MOB
One arm Handstand hold 1:05 each arm
Strength:
Pause Push Jerk (2 sec)
95-120-135-135-135-135
3 rounds
Row 15 calories
10 Burpees
*jump over the rower on each rep of the burpee
Timeβ> 5:19 I found the hardest part was the jump over!
can you switch me to 6:45 class Thanks?
Nevermind i am ok
Mob/wux2
Group mob
Pause push jerk
45/55/65/65/65/65
WOD 8 min cap
3rds
15cal row
10 burpees & jump over rower
Time: 7.13
WU x 2
Group MOB
Strength:
Pause Push Jerk (2 sec)
50-60-70-70-70-70%
50, 60, 70, 70, 70, 70# (thanks for sharing the bar B & B)Β π
3 rounds
Row 15 calories
10 Burpees
*jump over the rower on each rep of the burpee
Time: 7:48 (it took everything in me to get over that rower!)
Lab: 100 du attempt. Made it to 74.
Class:
Pause 2 sec push jerk.
100 – 120 – 140 – 140 – 140 – 140.
Wod rx: 3:36
Second set of burpees slowed me down.
Fun race Kevin!
Mob, WU x 2
Group Mob
Strength:
Pause Push Jerk (2 sec)
65 – 75 – 90 – 90 – 90 – 90
Thanks Amanda for sharing the bar!
3 rounds
Row 15 calories
10 Burpees over rower
Time: 6:47
Beat me by a minute! Great work!
WU x 2
Group MOB
Strength:
Pause Push Jerk x2 (2 sec)
110-130-150-150-150-150
3 rounds
Row 15 calories
10 Burpees over rower
time: 4:52
mob wux1 group mob wu
pause push jerk 2 sec
85-100-120-120-120-120
WOD 3 round
row 15 calaries
10 burpees jump over rower
time 5:07
Mobility
WU x 2
Group Mobility
Pause Push Jerk (2 sec)
55-65-75-75-75-75
3 rounds
Row 15 calories
10 Burpees
*jump over the rower on each rep of the burpee
Time: 5:42
Mob + WUx2 + Group Mob.
Push Jerk (2sec pause)
6 sets x 2 reps 50-60-70-70-70-70%
120-145-170-170-170-170#
WOD Rx = 3:36 … ugh!
Good job gang!
Mobility
WUx2
Pause Push Jerk 6×2
50-60-70-70-70-70
WOD: 3 Rounds
15 Calorie Row
10 Burpee *Jump over rower
Time: 5:33
Cashout: Couch Stretch 2x20sec
Great Class Maria! Thanks
Strength (130) 65-80-95-95-95-100
WOD – 5:04
Oly
Pause Push Jerk (2 sec)
50-60-70-70-70-70%
50#-60-65-65-65-65
Fun sharing the bar with you Amy! Hope you enjoyed your first oly class!
Clean 1×7 sets @85%
55×5-65×5-80#-80-80-80-80-80-80
These felt great tonight and even kind of light once I got the speed and closeness down. Funny how I hated cleans now they are rubbing off on me π
1.3km run with Robert
Home cash out: tabata planks
Fun sharing a bar with you! Great first class, even with my little accident π
GREAT PHOTO! Super set up!
Oly Class
2 Second Pause Push Jerks
50-60-70-70-70-70%
120-145-170-170-170-170
Clean 7 X 1 @ 85% = 190#
Focus on straight arms all the way
Thanks for the class tonight Amanda and Kevin!!
WU x 1
Pause Push Jerks
45-60-75-75-75-75
WOD:
3 Rounds:
15 Calorie Row
10 burpees over rower
Time = 6:19
What a gasser. Clearing the rower on the burpee was a challenge. Good wod!
Pause Push Jerks
65-75-90-90-90-90
Fun sharing the bar with you as always John – thanks for doing the math! π
WOD: 6:26 or 6:36. Good one!
Mob & WU
Pause Push Jerks
45-50-60-60-60-60
Cleans 1 x 7 @ 85% = 65#
Great first Oly class! Thanks Kevin & Amanda for all the tips. So much to work on.
WU x 2
Group MOB
Strength:
Pause Push Jerk (2 sec)
50-60-70-70-70-70%
25-35-45-45-45-50
3 rounds
Row 15 calories
10 Burpees
*jump over the rower on each rep of the burpee
Time: 7:10 (step over the rower for my burpees)