Happy Birthday and Congratulations to Becca and Darek on their engagement! !
Warm Up and Mobility
Oly Warm Up; Coach Lead Sotts Press 2 x 5 Snatch Drops 3 x 1 Snatch Balance 3 x 1 OHS 3 x 1 Strength Deadlift 65% x 5 75% x 5 85% x 3 90% x 1-3 85% x 3 “Trouble Maker” 50-40-30-20-10 of Double Unders Ab Mat Sit Ups After each Round Complete 6 x Front Squats 135/95 One more hurdle New Years Eve is almost here. Enjoy the Holiday with your friends and family! But then it’s time to switch back to our health and fitness! I’m sure a lot of us have been a little bad and let that slide a little. But the good news is we can turn it all around. The community is strong and we got your back. Let’s start thinking of some short and long term goals for 2015 as we will be asking very soon!
congrats Becca and Darek!!
great things come in threes congrats Becca and Derek 😉
Sotts Press 2 x 5 – PVC & 15# bar
Snatch Drops 3 x 1 – 45,75,95
Snatch Balance 3 x 1 – 95,105,115
OHS 3 x 1 – 115, 125, 145
Concentrated on form, overhead felt pretty good today.
Trouble Maker: 12:18 (2X singles and 105)
Great work, 5 AM. Thanks PJ and Bobby D.
Congrats Becca and D on the engagement. To counter balance all these engagements I volunteer to get divorced, who’s with me???
Enjoy the day.
Great work this morning 5am!
Strength – DL @90% – 315#, felt good, been awhile since I have lifted that much.
Trouble Maker – 10:38, 115#
Gaff, I’m with you, just don’t tell my wife.
Strength – Deadlifts
90% – 150# x 3
Trouble Maker
12:31 (3X Singles, 60#)
Good work 5am, thanks PJ and Bob the Intern! Happy Monday everyone…… 🙁
DL- 90% at 255, got 3 reps in. Curious to see what my new 1RM is 🙂
Trouble Maker- 12:28
Doubled the singles and used a 53# KB for the front squats
Loved how big the 930 class was!
OLY
35# – snatch balance
60# OHS
Trouble Maker – 13:05 – RX on the Annie part w/ 65# front squats.
My first CFRT non-weekend day 🙂
Thanks Sarah for all the tips! See you tomorrow.
Congrats Becca & Derek!!!
0500 class
Deadlift
65% x 5 #205
75% x 5 #235
85% x 3 #265
90% x 3 #275
85% x 3 #265
“Trouble Maker”
11:22
#105, triple singles
Nice to workout in the am!
Thank you PJ
Strength
225×5
260×5
295×3
310×3
295×3
DL’s felt great today. I made a couple adjustments that seemed to help.
We had a huge 930 class today with 11 Athletes!
“Trouble Maker”
8:14RX
Great job everyone. Thanks Sarah for the motivation! See you tomorrow @930
DL 180 for 3
Troublemaker
8:51 Rx
Huge 9:30am class! AND i got to break in a new jumprope! Loved it!
Thanks Sarah!
What kind you get?
Same one Sarah has! rpm speed rope 2.0
love it!
Oh yeah, can’t wait to get that one!!
Dead lifts
260# x 5
300# x 5
340# x 3
360# x 2
340# x 3
Troublemaker
9:46 (135#)
Great work 5 am. Thank you Pj and Bob.
Congrats Derek and Becca!
Congrats Derek and Becca!
Sotts press 35#
Snatch drop I forget
Snatch balance 65, 65, 75
Ohs 75, 75, 85
Trouble Maker
12:22 tripled the singles
Worked on my favorite movement tonight…deadlift, got up to 415 for my 90% and then hit the WOD! 10:02 utilizing triple single unders and eliminated the front squats due to my knees.
Strength today. 90% 365
My WOD tonight was is a hockey game.
Thanks Sarah! Good job 7 pm
Strength work today. Did make up DL work 60-70-80-70% x 5. Worked up to 185# for 5.
Trouble maker-doubled singles and did 95#. Tough WOD after a very long weekend of gluttony!
Today was a great day. Super fun 930am filled with a hodgepodge of all kinds of peeps. AMers, nooners, nighters and weekenders. Im a little jelly they are all on vacation but lets be honest…what would we do if we werent at the box? Probably feel left out and go hang out at the box 🙂 I even managed to score some 5amers in my night class. Thanks for another amazing day guys. Love the effort day in and day out!! -S