Category: Uncategorized

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,…

WOD: – Pistol Squat Work: 15 minutes (work on any facet of pistol squats) – “Jackie” – AQAP1000m Row50 Thrusters 45/3330 Pull-ups Post results/thoughts to comments We had a bit of a shuffling around on the leader board today on “Jackie” and it was great to see a few of the ladies do the workout Rx’d. A few of you are also getting closer to pistol squats, awesome guys, super tough but they will make you super strong. Everyone keep up the good work, your hard training is paying off. Cheers. Julia riding solo in the morning Sophie nailing a pistol squat Phil and Elliott rocking out the thrusters Rick and Del rocking out that rower Rugby guys working the squat and plate hold – Jade

WOD: – Pistol Squat Work: 15 minutes (work on any facet of pistol squats) – “Jackie” – AQAP1000m Row50 Thrusters 45/3330 Pull-ups Post results/thoughts to comments We had a bit of a shuffling around on the leader board today on “Jackie” and it was great to see a few of the ladies do the workout Rx’d. A few of you are also getting closer to pistol squats, awesome guys, super tough but they will make you super strong. Everyone keep up the good work, your hard training is paying off. Cheers. Julia riding solo in the morning Sophie nailing a pistol squat Phil and Elliott rocking out the thrusters

WOD: – Pistol Squat Work: 15 minutes (work on any facet of pistol squats) – “Jackie” – AQAP1000m Row50 Thrusters 45/3330 Pull-ups Post results/thoughts to comments We had a bit of a shuffling around on the leader board today on “Jackie” and it was great to see a few of the ladies do the workout Rx’d. A few of you are also getting closer to pistol squats, awesome guys, super tough but they will make you super strong. Everyone keep up the good work, your hard training is paying off. Cheers. Julia riding solo in the morning Sophie nailing a pistol squat Phil and Elliott rocking out the thrusters

WOD: “CrossFit Total”1RM Back Squat1RM Strict Press1RM Deadlift Post results/thoughts to comments First off I want to stay how proud I am of everybody in the gym today, you all really pushed your limits and for many of you new to lifting/crossfit you moved way more weight than you thought. I think many of you also found it was fun to lift some heavy ass weight. Phil put up 100+ more pounds on his back squat and deadlift then he was expecting, Kim, Kim and Kathy all pushed each other at the noon class and did a great job of spotting each other, the normal big guys put up some great numbers, and Tanya killed her deadlift. Awesome work everybody, so pumped to see you all get into moving those weights. See you tomorrow. Cheers. Phil getting deep on the squat Getting warmed…