• Mon 04JUN 2012
    32 Comments

    The First WOD

    We would like to thank everyone that helped make our dream gym possible. It wouldn’t open today without all of you. On behalf of Marc, John and Pierre THANK YOU SO MUCH!!!!!

    All sets are for time with 1 minute of break in-between exercises.

    120 Double Under
    60 Box Jumps (30”/24”)
    30 Chest to Bar
    15 OHS (95/65)

32Comments
  • Posted by Marc H. on June 4, 2012 at 6:26 am

    Nice work morning peeps πŸ˜€

    Reply
  • Posted by Johnny on June 4, 2012 at 6:51 am

    WUx2

    Back Squat Form and Technique review with Pierre 5sets x5 — Bar only

    WOD as RX’d
    13:31

    Really feeling the time off from the Gym – Happy to be back and happy to see all this come together!!! Great job 6Am and 7Am crew!! Loved every second of it!

    Reply
  • Posted by Christine on June 4, 2012 at 7:04 am

    Can’t wait for tonight for my first workout! πŸ™‚

    Reply
  • Posted by Mario A. on June 4, 2012 at 8:10 am

    Congratulations on your opening day guys!

    Reply
  • Posted by Eric N. on June 4, 2012 at 8:53 am

    Congrats on your big day guys!!!! Cheers!

    Reply
  • Posted by Christine Bachmann on June 4, 2012 at 3:12 pm

    Congrats to all of you!!! The gym looks awesome!!! πŸ™‚

    Reply
  • Posted by Gabrielle on June 4, 2012 at 3:18 pm

    First of all: Woooohoooooo for our first day at MCF!! The place looks awesome and it was so great to meet some new people (great to meet you Guylaine, Krista and Andrew!) and to get some cheers from some familiar friendly faces πŸ™‚ Wow, how I’ve missed you all!

    Warm up times 2 plus mobility

    10 squats
    10 pushups
    10 pullups
    10 boxjumps
    10 kbs (25lbs)
    Samson Stretch

    Strength – review of back squat technique with Pierre 5×45, 5×65, 5×75 (this one will take a bit of getting used to, but I believe it’s the way to go).

    WOD MCF Kicker
    120 DUs
    60 Boxjumps
    30 pullups (kipping with small band – modified from C2B)
    15 OHS (35lbs)

    Time: 13:52 – I am super happy with this score as this was my first time doing DUs and boxjumps since September. I felt a slight pinch in my leg during the workout, but my leg feels fine now πŸ™‚ I do wish I had taped my arm for the pullups portion however (must do so from now on) I managed to do all my OHS unbroken, though I did struggle to keep it up (thanks to my crew for the encouragements!). It’s going to be back to square one for the next few months, but my pride can take it πŸ™‚

    Oh and I got a PR on time needed to get cleaned up for work since I was able to do shower at the gym!! πŸ™‚ So excellent!!!

    All in all, fantastic day! I’m so pumped and can’t wait until tomorrow πŸ™‚

    Reply
    • Posted by Krista on June 4, 2012 at 4:45 pm
      in reply to Gabrielle

      Great meeting you too Gabrielle…I’m certain we’ll be seeing lots of each other πŸ™‚
      Great job on the WOD today!!

      Reply
    • Posted by Nath on June 4, 2012 at 6:32 pm
      in reply to Gabrielle

      So glad to have the chance to train with you again! You did great today!

      Reply
  • Posted by Guy on June 4, 2012 at 5:05 pm

    CFWU x 2

    Work on some Squats stuff

    “And the fun begins” *scaled*

    360 Single Unders
    60 Box Jumps “20”
    30 Chest to Bar
    15 Overhead Squats #95

    Time: 12:49

    Reply
  • Posted by Krista on June 4, 2012 at 5:05 pm

    Mob
    WU x 2

    Back squat new form 5x 35-55-65

    360 singles
    60 BJ @ 20″
    30 C2B kipping with med band?? (green)
    15 OHS 35#

    Kept losing balance on first 2 OHS, but got it locked out after. Great 1st WOD @ MCF!!
    Great atmosphere, can’t wait to get used to all the new equipment and the box itself. Awesome job guys, you should truly be very proud of what you’ve put together!!
    Love meeting new people and seeing familiar faces as well πŸ™‚
    Can’t wait for tomorrow lol

    Reply
  • Posted by Greg Mac on June 4, 2012 at 5:12 pm

    WU x 2

    Back Squat form and technique with Pierre

    WOD
    120 DU
    60 Box Jumps (30″)
    30 C2B Pullups
    15 OHS (75#)

    Time: 15:35

    Struggled with my DU’s, Really fun WOD though! Congrats on your first day guys, Happy I got to be a part of it. The gym is so awesome!!

    Reply
  • Posted by Jeff on June 4, 2012 at 6:00 pm

    WOD (Rx’d) —> 15:53

    I was really happy with the WOD until I got to the OHS… they slowed me down. The box jumps were hard too and I had to keep telling myself to just jump!

    Awesome WOD for an amazing first day! Well done guys! You could feel the buzz of excitement in the air.

    Reply
  • Posted by Bender on June 4, 2012 at 6:06 pm

    Nothin like opening day!!!!!

    WOD:

    120 DU’S
    60 BOX JUMPS (30)
    30 PULLUPS
    15 OHS (75)

    TIME: 12:22

    Congrats again MCF……can’t wait to get back tomorrow!

    Reply
  • Posted by Nath on June 4, 2012 at 6:26 pm

    House WU x 2

    Practiced technique on Back Squat but couldn’t go too heavy because my ankle is still bothering me

    WOD:
    -360 Singles (seemed like forever…)
    -60 Box Jumps => Subst. Step ups 20″
    -30 Pull ups (smaller band)
    -15 OHS 45#
    Rest 1 min between each one

    Time: 14:41 (I think, my book is at home)

    Congrats guys for the new gym! It’s awesome! You’ve done a grat job setting it up and you have something to be proud of! Coaches are very helpful and friendly. It was nice working out with the old 5:30 crew.

    Reply
    • Posted by Gabrielle on June 4, 2012 at 9:53 pm
      in reply to Nath

      Bravo ma belle Nath! J’ai hÒte de faire un workout avec toi! πŸ™‚

      Reply
    • Posted by Gabrielle on June 4, 2012 at 9:53 pm
      in reply to Nath

      Bravo ma belle Nath! J’ai hÒte de faire un workout avec toi! πŸ™‚

      Reply
    • Posted by Gabrielle on June 4, 2012 at 9:53 pm
      in reply to Nath

      Bravo ma belle Nath! J’ai hÒte de faire un workout avec toi! πŸ™‚

      Reply
    • Posted by Gabrielle on June 4, 2012 at 9:54 pm
      in reply to Nath

      I guess I couldn’t say that enough lol

      Reply
    • Posted by Nath on June 5, 2012 at 5:01 pm
      in reply to Nath

      Haha Gab! Merci 3 fois!

      Reply
  • Posted by kk on June 4, 2012 at 7:08 pm

    congratulations guys! the gym looks great, i’m so glad i popped in to check it out, the energy is contagious! see you for the open house

    Reply
  • Posted by MC on June 4, 2012 at 7:23 pm

    I don’t know about you guys, but my idea of the first day was 0-2 people working out per class.
    I felt it has been open forever!! So many people around, new and familiar faces!!
    I coached my first On-Ramp session and decide to give a try to the workout after the 6:30 class!
    Since Bender didn’t want to do the workout again, I had to workout alone, but he did cheer up, so it’s all good!! πŸ™‚

    WOD as Rx: 19:18 OUCH!!!
    First time doing pull up for over 2 months, and Chest-to bar pull ups were not the best to start with!! Glad I got it done!! Great workout!!
    Can’t wait for tomorrow!! πŸ™‚ πŸ™‚ πŸ™‚

    Reply
    • Posted by Bender on June 4, 2012 at 9:16 pm
      in reply to MC

      HAHA good to hear I didn’t let ya down!

      Reply
    • Posted by Gabrielle on June 4, 2012 at 9:56 pm
      in reply to MC

      Bravo MC πŸ™‚ as rxed! wow πŸ™‚

      Reply
  • Posted by Heidi D. on June 4, 2012 at 7:51 pm

    A Big Congrats on you opening day Marc, Johnny, & Coaches. Looks like an intense first WOD. Way to set the bar high.

    Reply
    • Posted by Gabrielle on June 4, 2012 at 9:51 pm
      in reply to Heidi D.

      Hi Heidi!! Could I get your email address or cell number? I’ve been trying to get a hold of you πŸ™‚

      Reply
  • Posted by Bev on June 4, 2012 at 8:41 pm

    Congrats on your opening day!! Wish I lived in Moncton so I could have been there! Can’t wait to see it Saturday πŸ™‚

    Reply
  • Posted by Grant Finlayson on June 4, 2012 at 9:05 pm

    WUx2 (gotta remember that it’s not the same one….haha

    WOD:

    120 DU’S (did way better than I figured I would)
    60 BOX JUMPS (24″) *my new favorite exercise*
    30 C2B (first 15 without band and second 15 with purple band)
    15 OHS (35#) unbroken….YAY!!!!

    TIME: 14:50 (much better than I expected with OHS in the mix.)

    What an incredible first day….the energy was great and the people even better.
    Very happy for you guys (Marc, John and Pierre) can’t go anywhere but up from here.

    Reply
  • Posted by dana on July 27, 2014 at 1:30 pm

    .

    good!!

    Reply

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