Pre-sale

24
May

Pre-sale

We’re three weeks away from beginning our CrossFit Kids program. Today, we will begin selling punch cards to those who are interested. Your child will receive a 10-punch card, valid for 4 months, for $75. Spaces are limited to the children of current members. Classes are being offered every Wednesday from 5:15 to 5:45pm.ย 

If you have any questions, you know how to reach me.

AMRAP in 15min of:
1 Shoulder Press (95/65)
3 Push Press (95/65)
5 Push Jerk (95/65)
Run 200m

Compare to Sept.14/11

Val plugging away at ring dips

85 Responses

  1. Andy

    Mobility
    Run 400m
    WU x 1

    Strength: Front Squat
    5x 135-155-175-195-215

    WOD: AMRAP in 15min of:
    1 Shoulder Press (95#)
    3 Push Press
    5 Push Jerk
    Run 200m
    8 rounds + 5 push jerks

  2. Chris & Sarah

    Yeah for CrossFit Kids!!! Our kiddos love it!!! They are already asking for more days a week! LOL Keep up the great work Corinna, Ron & Kevin!

  3. Elba

    Run 400m
    WU x 1

    Strength
    Push Jerk 3’s
    70-75-80-85-90

    Rx’d
    AMRAP in 15min of:
    1 Shoulder Press
    3 Push Press
    5 Push Jerk
    Run 200m

    Total 8 Rds + 5 PJ

    Good job 6:00am crew, I like this WOD!!!
    Hasta la vista!! See you in 3 weeks :), Don’t miss me too much LOL!!

  4. Elba

    Mobility
    Run 400m
    WU x 1

    Strength
    Push Jerk 3’s
    70-75-80-85-90

    WOD
    Rx’d AMRAP in 15min of:
    1 Shoulder Press
    3 Push Press
    5 Push Jerk
    Run 200m

    8 rounds + 5 push jerks

    Good JOb 6am crew, I like this WOD.

    Hasta la vista!! See you in 3 weeks, don’t miss me too much :)!!

    1. Shannon

      Oh no ๐Ÿ™ I didn’t get to say bye. Firstly, GREAT JOB today!!! Secondly, have soooooooooooooo much fun. I will miss ya in the mornings.

    2. Chantal L.

      I was looking for you this morning before I l eft but you were probably getting ready for work. Have a great trip con tu familia! Abrazos y besos & Safe travels to you and Trencho!

    3. Thanks Everyone!!! I’ll miss all of you alot but I am also happy to get to see my family and please work hard while I am eating/drinking/relaxing hard hehe!! ๐Ÿ™‚

      1. Corinna

        Have a wonderful vacation Elba. I can just imagine all the wows you are going to get from your family and friends!

  5. Krista

    Mobility
    400 m run
    WU x 1

    Deadlifts 5X 95-105-120-130-140 PR of 5#

    15 min AMRAP
    1 shoulder press
    3 push press
    5 push jerks
    200 m run

    9 rounds + 5 push jerks @ 45# (which I just realized is 70% of my 5 rep not 1 rep)

    My 1st 6 am class : ) The mystery is over hahaha Great joining you, but don’t think I’ll be a regular! Good job everyone!!

    May try again at lunch…with same weight to try and complete 10 rounds….or 70% of 1 rep max : )

  6. Kevin

    Snatch Balance x1
    45-95-115-125-135-145
    Felt a tweak in the shoulder, so stopped there. Old PR is 165.

    AMRAP in 15min of:
    1 Shoulder Press (95#)
    3 Push Press
    5 Push Jerk
    Run 200m

    11 rounds + 100m

    Wanted 12, but runs were getting slow by the end of it.

    Great job morning crew!

  7. Heather S

    Mobility
    Run 400m
    WU x 1

    Strength: back Squat 5’s
    120-130-142.5 ๐Ÿ™‚ – 145-155

    WOD: AMRAP in 15min of:
    1 Shoulder Press (60#)
    3 Push Press
    5 Push Jerk
    Run 200m (sub’d rowing)
    7rounds + 5 push jerks

    You’re going to get your moneys worth today everyone – enjoy!

  8. Josh

    400m run
    WU X1
    Push Press X 5
    85-95-105-115-125

    AMRAP in 15min of:
    1 Shoulder Press (95#)
    3 Push Press
    5 Push Jerk
    Run 200m

    7 Rounds+ 5 Push Jerk
    Kept pushing through to keep up with Tom:)

    1. Tom

      Josh excellent push this morning. A big congrats to you on completing your first WOD as RX’d. you picked a tough WOD to do this on. good stuff.

  9. Blake

    400m run – 1:33
    WU x 1 (subbed pullups and pushups for 3 MUs)

    No Strength: Quads needed some Foam Roller love

    WOD: AMRAP 15 min of:
    1 Shoulder Press (85#)
    3 Push Press
    5 Push Jerk
    Run 200m

    8 Rounds + 100m (made it to the paint marker)

    I thought I might be able to squeeze out 9+, but my running was poop at the end. …weight was just right, but I have to work on transitioning those pushes together better.

  10. Shannon

    400m run
    WU x 1 (Was able to do 10 broken pullups with 1 small skinny yellow band for the first time!!!)

    Strength: Snatch Balance
    15-25-35-45-50

    WOD: AMRAP 15 min of:
    1 Shoulder Press (60#)
    3 Push Press
    5 Push Jerk
    Run 200m

    9 rounds + 9 reps

    I wanted to do this at Rx but Mr. Calculator said no lol!!! I picked up 10 pennies in hopes that I would get that many rounds but the running slowed me down. Oh well, next time. I think if I worked on my running I could do more.

    Great work to everyone this morning ๐Ÿ™‚

    1. Krista

      Good job on the pull ups Shannon…i think the skinny band can go very very soon : )
      Thanks for the motivation this morning to try to keep up with!!

  11. Chantal L.

    400m run
    WU x1
    Strength – Snatch Balance
    5×45
    5×55
    5×55
    3×65
    2×75
    1×85 (not low enough)
    1×85 (not low enough)

    WOD Rx’d – 7 rounds flat.

    The 1st round went great! Everything after that sucked, the push press + Jerks just took my breath on every dip and jump…

  12. Tom

    Wu as posted
    OHS [email protected] 45,55,65,70 F, 70 f
    this is in my to do list, i will get control of the movement before the end of August.
    thanks for the pointers Jo ๐Ÿ™‚

    WOD AMRAP possible 15 mins
    7 rounds plus 5 push jerks
    that was a tough work out, thanks for the push Josh i needed that

  13. mob
    400m
    wu x1
    Strength- OHS
    80-85-90-95-100

    AMRAP in 15min of:
    1 Shoulder Press (95#)
    3 Push Press
    5 Push Jerk
    Run 200m

    10 rounds + 100m

    This was a fun one. Energy levels were nice and consistant. Great job 6 am.

      1. Lora

        That WOD looks awesome! Except for the burpees. Oh, and the chest to bar pullups…and the thrusters, and the…yup…that WOD looks nasty!

  14. Maria

    WOD: AMRAP 15 min of:
    1 Shoulder Press (55#)
    3 Push Press
    5 Push Jerk
    Run 200m

    8 rounds + 100m run

    Good one, the run back to work was the hardest part ๐Ÿ™‚

  15. Krista

    Mob, 400 m run, WU x 1

    Deadlifts 5 X 95-105-120-130-140 PR of 5#

    WOD: AMRAP 15 min
    1 Shoulder Press (45#) – calculated my 70% from 5 rep max by mistake
    3 Push Press
    5 Push Jerk
    Run 200m

    9 rounds + 5 jerks

    AND

    Repeated WOD at lunch express with 55# (just over my 70%)
    9 rounds even

    Lunch heat/sun made run worse, legs are screaming at me this week!!

  16. Hannah

    mob
    wu x 1

    200 m run

    WOD: AMRAP 15 min of:
    1 Shoulder Press (60#)
    3 Push Press
    5 Push Jerk
    Run 200m

    6 rounds plus 3 push jerks

    Quite an improvement from September ๐Ÿ™‚ I did 6 rounds @ 35.

  17. Valรฉrie Arseneau

    WU x1 + 400m run

    Strength : Clean
    5x 35; 5×40; 5×45; 5×50; 5×55

    WOD: AMRAP 15 min of:
    1 Shoulder Press (30#)
    3 Push Press
    5 Push Jerk
    Run 200m

    Did 8 rounds. Sprinted the run because I knew time was running out. Then I had time to spare to try some shoulder press but had no juice left…

  18. Frank

    Run 400m
    WU x 1

    Strength: shoulder press
    5x 95-105-115-130-145(2)

    WOD: AMRAP in 15min of:
    1 Shoulder Press (95#)
    3 Push Press
    5 Push Jerk
    Run 200m
    9 rounds + 1 shoulder press
    PR of 1 round + 1 shoulder press

  19. WU x 1
    Strength: OHS X 3
    45-65-85-90 (5# Pr) – my wrists felt like they were about to snap!

    WOD as Rx’d:
    7 rounds +4push jerk

    liked this one! ๐Ÿ™‚

  20. natacha

    mobility
    500m row
    WU x 1

    front squat 5RM to 90#

    WOD: scaled with 40#, no jump on push jerks and 250m row
    7 rounds

  21. Heidi

    WU x 1
    400 m run

    Snatch Balance x 5: 50-55-65-65-70

    WOD with 55#
    8 Rounds + 5 push jerks

    Third time I’ve done this WOD, with the exact same score every time. I think I need to shave some time off the running. Was hoping at the beginning of the WOD to do the weight RX’d, but my shoulders were really glad I didn’t. Tough one.

  22. Corinna

    WOD @ RX 65 lbs

    10 rounds + 9 reps

    Last time: 9 rounds even

    Great race Jeff! You forced me to push myself so hard that it felt like HELL!

    Great job 6:30 crew!

  23. Lora

    Mobility
    WU x 1
    400m run

    Strength: OHS (x5)
    45-65-75-85-95-100 (PR reps)
    *OHS’s have never felt so good. I didn’t want to stop. Weird. I know…

    WOD as Rx
    AMRAP 15 min of:
    1 shoulder press @65#
    3 push press
    5 push jerk
    200m run
    Score = 9 rounds + 5 Push jerks

    *This was THE HARDEST WOD I have ever done at CFM. I thought about writing a big ol’ “DNF” next to my name around the 6th round…that’s how painful it was. At one point, not even my pride was enough to keep me going. Whether you know it or not, all the rest of you in the 6:30 class kept me going back to that bar…and back out that door. Your encouraging words and seeing you all persevere was exactly what I needed. Thank you!!

    1. Corinna

      That is a great score Lora! You will never give up on a WOD regardless of what your mind and body are telling you what to do!

  24. Jeff S

    1xmob
    400m run
    1xWU

    Foam roll, lacrosse ball, calf mobility

    Snatch balance
    45-45-45-65-65-95-95

    WOD
    10 rounds + 50m run

  25. Gilles

    Mobility
    Run 400m
    WU x 1
    Strength: Shoulder Press x 5?
    85, 95, 115×3

    WOD: AMRAP in 15min of:
    1 Shoulder Press (95#)
    3 Push Press
    5 Push Jerk
    Run 200m

    Total = 8 rounds

  26. Jamie

    Mobility
    400m Run
    WU x 1

    Strength – Snatch Balance
    Stopped at 95#

    WOD – AMRAP in 15 mins
    1 Shoulder Press 95#
    3 Push Press
    5 Push Jerks
    200m Run

    Total: 8 Rounds and 50m

    Not a PR, but the first time doing this one Rx

  27. Kerri

    Mobility
    400m Run
    WU x 1

    No strength – Did roller and stretching instead

    WOD โ€“ AMRAP in 15 mins
    1 Shoulder Press 45#
    3 Push Press
    5 Push Jerks
    200m Run
    Total = 6 rounds + 3 Push Press
    That one was tough for me. Thanks Amanda for the push at the end to finish up my run. ๐Ÿ™‚

  28. Amanda

    Strength: Practiced snatch balance with light weights, and tested out some presses/push presses/jerks to see how my shoulder was feeling for the wod

    WOD: (scaled)
    AMRAP 15 minutes
    1 Push press (55#), set the bar down, then…pick it back up and:
    3 Push presses
    5 push jerks
    200m run

    Total: 7 rounds + 1 push press

    Tough one!

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