77 Responses

  1. Leesa

    Marc Warm Up-Fun Stuff
    Lots of PR this Morning
    6 inch PR on Box Jump
    5 Broken Double Unders FINALLY πŸ™‚

    Stenght: Front Squat X3

    1 Mile Run-Scale Sore lower back to 1600 M Row


  2. Rob W.

    Hey guys…Kevin made a late night post the eve of FGB. Many of you likely did not get to see it. I thought I should re-post it so that everyone gets a chance to see what “the man” had written

    “Great job everyone! Super proud of your efforts and all the funds raised for the event. I’m honored to have such great trainers to put on such an event.

    Can’t wait to be back and see all your beautiful faces.”

  3. Ron

    Marc WU

    Strength: Push Press
    1 x 100,115,130,145,160(F), 155.

    1 Mile run : 7:08

    Great job Cheyenne, you improved on everything you tried this morning.

  4. Jeff

    If anyone would like to make a late donation to the Canadian Cancer Society for Fight Gone Bad I’ll collect it tonight at the gym. The funds will be delivered on Tuesday.

  5. Joanna

    WOD at CrossFit Zurich
    Mob & stretching
    Balance practice on a bunch of fun things

    5 rounds
    15 Med ball cleans wall balls
    400m Run

    Kevin 14:40
    Jo 22:23

    For our first workout after a week of eating cheese and chocolate (and apple strudel) it felt pretty good!

      1. Kevin

        I’ll post some pictures of it when I get back. Pretty similar classes as us. Warmup, skill or strength, wod. The guy even knew our motto “You’ll pass out before you die”. Its proof that the CrossFit community really is small.

  6. Jane

    Warm Up Γ  Marc (Merci Marc, c’Γ©tait bon!)

    Front Squat (Small Box + 25# plate) – 5RM

    Run 1 Mile – 8:03 – PR of 1:19 πŸ˜€

    I wanted to catch all those cute boys in front of me. Maybe one day…
    Great job everyone!

  7. Tracy S

    Liked the warm-up of the day today!

    WOD: Run 1 Mile….. was actually a little worried about this all day, as running is a huge goat!
    Tried to just keep a slow steady pace. I did take two walking breaks, but only long enough to count 10 deep breaths, and run again. Actually felt really good at the end πŸ˜€

    Time: 10:48

  8. Cheyenne

    WU a la Marc which included my first 12 inch box jump. I’ve graduated from Joanna’s wedding step stool. Not certain if this box will be my date in any up and coming WOD but I’ll keep practicing

    WOD: Run 1 mile – while very slow did one loop without breaking the ‘cheyenne shuffle’
    The second loop I walked in.

    Thanks to my Crossfit family for all your words and welcomes.

    1. Heather S

      Congrats on the box jumps Cheyenne…of course if Kevin sees this you’re stuck with the stupid thing for WODS! (I know this from experience…)

  9. Corinna

    I did a 7.1 km run with my cross-country team which included 2 long hills.

    Time 39:33

    My run felt good considering every muscle in my body was sore yesterday from the FGB!

    It felt good to be outside! My kids were proud of themselves to have completed a long run.

  10. Mario


    – Push Jerk 5RM
    135(x3.. stopped there, right thumb/hand still not cooperating)

    – Box Jump (in):
    31.5, 35, 39, 41, 43, 45(no rep, hand pushed down on plate for balance)

    – Vertical Jump: 24″

    – WOD: “Run-a-Mile” = 7:05 (PR 21sec) Yay! πŸ˜€

    Good job everyone! Saw some nice times on the board!

  11. Mel

    Marc’s WU
    Strength: Back Squat x5

    WOD: 1 Mile Run
    Time: 7:31

    I’ve never done the 1 mile before, so I have nothing to compare it to. But I felt really good about it, I think I’m faster. πŸ™‚

  12. Heather S

    Marc’s warm up. (PR’s: Little purple band for all pullups; 20″ box for box jumps; 10ft wallballs) Apparently doing 7 reps instead of 10 works for me!!

    Back squat 1’s
    110-135-150-165-175 (No PR today but solid on the 175 πŸ™‚

    1 mile run: 9:01 (PR of 46 seconds from June)
    Great job everyone! Thanks for coaching Jeff; good fun even if it was running!

  13. Mario

    I thought I had already posted… dont know where it went, here we go again…


    Push Jerk 5RM, started at 135, 3 reps in the right hand/thumb was having none of it…

    Box Jump (in): 31.5, 35, 39, 41, 43, 45 (no rep… kinda used a hand for balance on the plates)

    Vertical Jump (in): 24

    WOD: 7:05 (PR 21 secs) Yay! πŸ˜€

    1. Nath

      Good job for the run and the box jumps. I have to admit it was quite interresting to see you jump that high!
      And thanks for your encouragements! It’s been a little hard for me today.

  14. Gabriel

    Marc’s WU

    Substituted Strenght for…
    shoulder and back stretching with lacross ball, 2 sets of 10 Back extentions.
    750m Row

    1 mile run


    Some box jumps, not sure what height I cleared but close to 40″

    Great job 6:30 crew!

  15. Marcel


    Marc’s WU

    Squat Cleans x 3 115-125-135-145-165

    WOD – 1 Mile Run

    Time: 7:16 PR by 1:41 (last did 1 mile March 17/10)

    Did some box jumps after class, reached 41 1/2″

  16. Chantal L.

    Marc;s fun WU
    Shoulder press 3’s

    WOD – 1 mile run

    Time: 9:42, PR by 23 seconds! Thank god (or vince) for taking the timer with me, because I wouldn’t of pushed myself to get a PR. Sorry Vince for thinking the timer was a stupid idea! πŸ˜›

  17. Mobility

    Marc’s WU

    Strength: Shoulder Press

    WOD: Run 1 Mile (1.6KM)

    Time: 6:33 (first time I run the 1 mile distance)

    It was just impossible to keep up with Bender and Johnny!

  18. Owen

    10 Frnt squat light,
    10 deadlift light
    10 Push press light
    2 sets of following
    7 pull ups
    7 box jumps
    7 wall Balls 20#
    ……only did 1 set as I was late…..but did 25 Burpees after WOD

    strength 1’s

    Run 1 Mile…..subbed 1.6km row
    Time 6:14

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