Community!
Warm Up and Mobility
Gymnastics / Skill
3 RNFT
Ring Dip Practice
Box Jump Practice
Open Offseason
EMOM 6
Muscle Ups (30 seconds)
Pistols (30 seconds)
Strength
Front Squat
50% × 10
60% × 5
70% × 3
80% × 1
90% × 1
101+ × 1
“Hatchet”
AMRAP 8
25 x Air Squats
25 x Deadlifts 135/95
25 x Box Step Ups 24/20
25 x Deadlifts
Strength: #266
(PR)
Hatchet: 1 + 78 (95)
Great energy during the FS session this morning. Thanks PJ for the warmup and front rack mobility.
Enjoy the day.
Nice PR!!!! Congrats!
“Hatchet” – Gym, messing around with 30 inch box jumps. Thanks Janet and Lori for the motivation <3
Tired today but liked the wod 1+98 (65#)
May take tomorrow as rest so I can come in with Lloyd this weekend, he's been pulling overtime but misses the 6 am allstars!
STR – 245#, happy for getting there with my first max at CFRT.
Hatchet – 1+91 (115#)
Thanks for the extra pushes throughout the workout PJ. Love the Fall Out Boy Spotify Playlist.
Way to get after it 5 am. Tons of energy with everyone going for 1RM.
Strength: Front Squat
10: 135
5: 155
3: 175
1: 195
1: 215
Was not feeling it this morning. Very happy about how my form is coming along in front squat. Thanks Coach PJ for the excellent warm up…and focus on arms up.
“Hatchet”: 1 + 85 (115#)
Probably a little dehydrated. Right lower back started to spasm so I had to pull back on last set of deadlifts.
Big thanks to everyone that helped me get setup for WOD. Thanks Coach PJ for the box-to-door treatment! Great work 6am!
Strength – missed the cycle, so worked to re-establish a good 1RM for next cycle 120#; hopefully, i will get back to 130-ish.
Hatchet – 1 + 91 (85#)
Loved this WOD, but those deadlifts got heavy in the 2nd round. Although not fully unbroken, held on to the bar for the first 2 sets. Need to speed up the box step-ups. Totally spent at the end – stimulus achieved!
Lot of energy at the rig. Lots of PR bell ringing, as well. Shout out to the lone jumper (Nicole) on some nice 30″ box jumps!
Great class Coach Pj! Great tunes – hard time WOD’ding when all you want to do is dance, dance, dance!
STR – 80# 5#PR Totally unexpected. I didn’t participate in the cycle because of knee and elbow issues. Definitely pleasantly surprised to PR. I might have done better if I hadn’t done my old PR by mistake for 3…oops. Morning math got me again.
“Hatchet” – 1 + 67 (85#, step ups)
Great WOD – legs didn’t know what hit them. I wanted to try to do the 95# because I will have to do 30 of them for a comp but I am so glad I didn’t – they got heavy on the second set. Thanks Coach PJ – you know best!
All Stars were ringing bells like a choir! Love that!
Thanks Coach PJ – it seemed to be another classic rock Thursday! Aerosmith Run DMC – Walk this Way…love that one!
Strength:
10 x 115
5 x 125
3 x 135
1 x 145
1 x 155
1 x 175 (10# PR)
WOD: 1 + 84 (95#)
Last front squat felt really good (after Coach Mike told me to “trust your squat”). It worked.
Looked really good today Brian!
STR – Front Squat – Form work
My lower back has been weird so I just worked on form this morning. PJ gave me some awesome tips to not go as low in the squat because I disengage my midsection and then have to reengage on the way up. It will take some getting used to BUT I felt a difference immediately.
Hatchet – 1 + 94 85# (I may have written 55# on the board.)
Legs baby legs!! I needed to take a second to step on the box!
Awesome job today 5am – Bells were ringing!! Woo HOO!! Thanks again PJ!
Have a great day!
Oh holy legs…CARBS TODAY!!!
Front Squat 175# (3# PR)
“Hatchet”
1 + 65 (85#)
My bad… 1 + 85 today. Not 65
GYM: practiced sets of 3×2 ring dips. Got 3 in a row at one point!
Did a few box jumps, up to 30″
WOD: 1+75
85#
GYM: Ring Dips and Box Jump practice
WOD: “Hatchet”
2+3 (115#)
Anticipating a sore gait tomorrow…
Great work 9:30! Congrats on all the PR’s!
Thanks Coach Mike!
Looked good Marc, way to get it!
Front squats 70#
Hatchet
1+34 85#
Dead lifts got real heavy fast
Nice 7 pm class
Thanks coach Sarah and mike
A lot of laughs ( at least I know what to do in the future , hopefully won’t have to thow )
Strength: 160lb front squat, 5lb PR
WOD- got 1+ 76, 85lbs
Awesome class Kelly G!
Great job 430pmers!!!!
PR! Boom Judy, congrats!
Thank you Gaff!!
Thank you Gaff!
Strength worked up to 265 X1 then went for a 5lb or at 285 & failed ( 1 attempt today ) even though I’m doing hatch I wanted to see how I felt .
WOD = 2 + 10 (135 # ) the step ups were tough for those exhausted short Italians legs ,lol
Thanks KG ,nice job everyone !
STR- Front Squat % work. Didn’t attempt over 100% because I barely squeaked out 90%. Gives me something to strive for for the next round!
WOD- 1+77 (75# dl)
Great job 6 pm and thank you, Coaches Sarah and Mike