Workout of the Day

Sunday WOD

Last Prep Course of the year is coming up on Tuesday. Tell your friends.

Skill – Rope Climbs

EMOTM for 12 min
Even: 10-15 Med Ball Cleans
Odd: 100m Med Ball Run

A nice day for a run

A nice day for a run

Fight Gone Bad

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to Feb.23/12

Workout buddies

Workout buddies

Friday’s QOD

What is the biggest misconception you’ve heard about CrossFit?

Strength – 20m Barbell OH Lunges
Attempt 3 lengths for max load

15 rounds
30 sec Ring Inverts
30 sec Rest

Compare to Jan.20/14

Cashout – NFT: 30 Wall Runs or 60 Shoulder Touches

Inverted on the wall

Inverted on the wall


If you’re looking for a fun competition, CF Saint John is hosting Maritime Mayhem on Nov.15. Check out their FB page and register here. We already have a few members taking the trek.

Thrusters x7
55-60-65% (PP)

8 rounds, 10-on, 20-off
Front Squats
Rest 1 min
Push Press
Rest 1 min

All lifts at 115/85#/65%

Compare to Dec.16/11



Another 500 clubber!

Sign-up for the Halloween party is posted under the warm-up board.

Build up to WOD weight for Push Jerks

4 rounds
5 Muscle-ups
5 Push Jerks (185/135#/75%)
5 Burpee Box Jumps (30/24″)

*15 min cap

Darrell makes 23 people in the 500 club!

Darrell makes 23 people in the 500 club!