Author: Jade

WOD: – Work You Weakness Strength Bias: 5-5-3 – 4 rounds AQAP:4 Handstand Push-ups8 Pistol Squats12 Toes-to-bar16 Pull-ups Post results/thoughts to comments Great to see so many people in the gym today, you all did a great job. Have to put a big congrats to Dani, Kristi, and Betsy who finished their “Cindy” challenge today. 20 days starting the 1st of 1 round of “Cindy” day 1, 2 rounds on day 2, 3 rounds on day 3, etc. They did a great job and did this in addition to their normal training. More of you continue to get pistols, some are getting handstand push-ups, everybody is straight up getting stronger. Awesome work everybody, see you tomorrow. Cheers. Vinny and HJ knocking out pull-ups Mark and Brian getting those knees-up Scott getting through his handstand push-ups…for the second time Good to see Sefton back…

WOD: “Kalsu”- AQAP100 Thrusters 135/95Every minute on the minute perform 5 burpees Post results/thoughts to comments Wow, those of you who made it into the gym today pushed through likely one of the hardest workouts we’ve done in the gym. Big props to Del for doing the workout Rx’d and it was great to see Bob in after finishing the On-ramp sessions on Wednesday. Thanks to Sarah who came in to workout with us. She’ll be training with us a little over the next few weeks and will be writing an article for 7days about the gym. See everybody Monday. Cheers. Bob and Jess working through “Kalsu” Ken working hard and feeling the pain – Jade

WOD: – Max Box Jump Height: 15 minutes to acquire max height – Muscle-up Practice: 10 minutes (spend 10 minutes working on any facet of muscle-ups) – 8 minute AMRAP:3 Squat Snatch 135/958 Chest-to-bar Pull-ups Post results/thoughts to comments Great work today guys. We saw some big numbers on the max jump height, and it was great to see some of you really battle your fears and commit to some big jumps. Awesome job done by everyone. We only had 3 people at the 5:45 PM class, none of them were in on Tuesday so we had them hit up “Jackie” to put a benchmark workout into their book. If I don’t see you guys tomorrow have a great weekend. Cheers. Mark getting up on the box Phil and Ryan working through the met-con Tanya, Kathy, and Ken working through “Jackie” Phil with…

WOD: – Snatch Grip Deadlift: 3-3-3-3-3 – 5 rounds AQAP:12 Burpees6 Power Cleans 155/1053 Push Jerks 155/105 Post results/thoughts to comments While the gym was a little slow today we had some people throwing down. Those who were in found how much more difficult that snatch grip makes the deadlift and why it’s a great thing to work on to help develop power in the first pull of the snatch. A bunch of you upped the anti on the met-con and went with some heavier weights, Jess hit the workout Rx’d and Kim who’s only been training for a few weeks did a great job of throwing that 65lb bar around. Great work guys. See you tomorrow. Cheers. Kim getting that bar overhead Matt one day out of the On-ramp hitting it hard Cedric on the sidelines doing burpees The rugby guys finding…

WOD: – Overhead Squat: 5-5-5-5-5 – 12 minute AMRAP:3 Muscle-ups19 Air Squats42 Double-unders Post results/thoughts to comments Overhead squats are continuing to get better across the board guys, shoulder mobility is getting better and you guys are getting stronger in your core and shoulder girdle. As always people are continuing to push themselves and kill workouts. Newcomer Brad stopped in today from the Burlington Fire Department, he did a great job and hopefully we will be seeing more of him. Our newest On-ramp crew finished tonight, they’ve done a great job and you’ll likely start seeing them in class tomorrow. Awesome work guys, see you tomorrow. Cheers. Kathy nailing an overhead squat Ryan with a big PR, hitting 155×5 Allison and Sarah busting out air squats Berk with an overhead squat, huge improvements in the last couple of months On-rampers finished…Bob, Emily, Ellie,…