Category: Uncategorized

WOD: “Daniel” – AQAP50 Pull-upsRun 400m21 Thrusters 95/65Run 800m21 Thrusters 95/65Run 400m50 Pull-ups Post results/thoughts to comments Way to push it today guys…it was so great to see so many of you in the gym this morning. While we had a smaller class of 5 at 8:00 we had 14 people in for the 9:15 class, it was awesome to see and watch you all feed off of one another. Awesome work. Everyone is getting faster, stronger, and better at everything. Have a great weekend and see you all Monday. Cheers. Thrusters!!! Trevor and Jeff on their thrusters Phillip working hard for his Thrusters Working those pull-ups – Jade

WOD: – Pistol Squat Work: 15 minutes – “Grace” – AQAP30 Clean and Jerk 135/95 Post results/thoughts to comments Yeah guys, way to kill the clean and jerks today, and huge props to all the ladies who were nailing pistol squats…definitely giving the guys a run for their money. We had some fast times in the gym with Trevor throwing down a 2:06 Rx’d, and Ryan coming in and not being happy with his rowing time yesterday and pulling a 1:24.9 500m time. Hope to see a bunch of you tomorrow, if not, have a great weekend and great work today. Cheers. Marta putting that 95lb overhead Pat and Gary working pistol squats Sabrina and Sophie knocking out pistol squats Julia getting that weight overhead Alex with a final jerk…pouring it all out Another video for you guys. I’m going to start filming…

WOD: – Work Your Weakness: 20 minutes – Rower Intervals: Record Fastest 500m. Should be max efforts, each proceeding 500m should get slower4x500m – 3 minutes rest between intervals Post results/thoughts to comments Wow, we saw some fast times on the rowers today. It was great to break in the two new rowers, or was it the rowers breaking everyone in. I think everyone really got acquainted with the rower and what it can actually do to you. You guys all killed it. Benchmark numbers here today which we will hit up again in the future. Hope to see lots of you for a benchmark workout tomorrow. Cheers. Sabrina getting that full hip extension on her power clean Alex working a barbell Turkish Get-up The rower has the innate ability to destroy people Phil left behind a sweat angel Top 3 times for…

WOD: – Deadlift: 5-5-5 – Strict Press: 5-5-5 – AQAP:100 Burpees Post results/thoughts to comments Great work today everybody. We saw some big improvements on the deadlift with everyone going a bit heavier today and exceeding their own expectations. We had two new folks in today Kate and Amy who did a great job and jumped right in on the action. Everyone’s favorite, burpees, rolled in to town today and I think crushed all of us in a very swift and simple manner. Awesome to see so many people do the workout as prescribed and do the entire 100 burpees. Good job everybody. See you guys tomorrow. Cheers. The ladies deadlifting at 5:45 AM…Julia hit bodyweight for 5 reps The evening crew hitting the deadlifts Trevor pulling 405 for 5 reps…beast 100 burpees for everyone…Kristi smoking it with the fast time of the…

WOD: – Overhead Squat: 5-5-5-5-5 – 5 rounds AQAP:5 Thrusters 135/9510 Burpees Post results/thoughts to comments Awesome work today everybody. As I said, we would have a shorter WOD today but I think you all found just how hard a short 5-10 minute workout can be. You guys all killed the met-con, and everyone’s overhead squats are getting that much better. It was great to see Marta in the gym today as well as George after some time off. Good work everybod, see you tomorrow. Cheers. Colleen and Laura in at 5:45 AM hitting the burpees 4:30 going through the warm-up Sasha hitting the thrusters in the met-con Bob and George killing the thrusters…good to see you back George – Jade