Today is a strength day. Use it to concentrate on your form and technique. If you have extra time, do some mobility. Or practice a skill. Just give your cardio a break.


Ariane, one of our recent Prep Course grads

Ariane, one of our recent Prep Course grads

53 Responses

  1. Jack

    Wu x 1
    2 min skipping

    Foam roll quads

    Wod: thrusters
    10 sets of 2
    -failed my second rep of last set but kept the bar up and locked out on the next rep.

    Thanks f

    1. Trent

      Your form from #95 to #215 was very consistent and smooth. I think you had more in you than #215 if we didn’t ran out of time. Nice work Jack.

  2. Gabriel


    WOD: Thrusters
    10 sets of 2

    Max was at 150#

    Great sharing the bar with you Gilles!

    Great work morning folks!

  3. Kevin

    Sumo Deadlifts x2

    Thrusters x2

    Fell forward on the first 205 and threw me off for the next lift. Oh well, 10# PR nonetheless.

  4. Shawn Johnson

    WU x2 (I think I finally figured out kipping Toes to Bar)

    WOD: Thrusters
    10 sets of 2

  5. Matt

    Didnt really get a WU in, was a little late 🙁

    Foam roll quads

    First time doing thrusters for max weight

    Thrusters x2

    60 – 65 – 70 – 75 – 80 – 85 – 95 – 100 – 105 – 110

    Had to do the last set twice to correct my form. It was a fun nooner!

  6. Crystal

    Mob WU X 2 worked on my pull ups with the band…it’s slowly getting there! Which makes me happy happy happy!

    Foam Roll

    Thursters x 2
    Got up to #90 which was a PR for me…last time I reached #75.

    400m Run and a little plank great WOD and great Coach! Love my nooners! 🙂

  7. Julie J

    WU X 2

    Foam Rollers for legs

    WOD Thrusters
    10 X 2

    Practiced pulls ups….was able to do 3 with the black band!!! First Time I was able to do them! 🙂


  8. Michelle

    Wu x 2

    Wod: thrusters
    10 sets of 2
    45-55-60-65-70-75-80-85-90 x1 – 90×1… really tried to get 90 x 2, maybe next time!

    DU’s to 100

    Great sharing the bar with you, Kelly!

  9. Kevin Mack

    WU x 2

    Wod: Thrusters
    10 sets of 2
    55-65-70-80-90-100-105-110 (knee was bothering me so spent some time with lacrosse ball)

    Thanks for sharing the bar Melissa & Wendy. So many laughs.

    800m Run

  10. Thrusta’s 2x


    Wish I could have tried again, but I felt a little kink in the neck on that last one. Injured wrist was more of an issue on the light sets but not some much at the end.

    (1 rep max is 155 or 160)

  11. Adam


    No strength.

    Thrusters, 10 sets of 2 reps


    What an awesome workout today 😀 They were a lot more fun than I expected, once I got used to the front squat with full grip (instead of just two fingers)! I started out way too light, I’ll know better for next time.

    Great job 5:45 crew!

  12. Home WOD (12h00)


    Volume – EMOTM 5 min
    – Air Squats = 160 (5x32reps) started sucking at round 3…

    CFM WOD (5h45)

    Mob/WU + Tons of Foam Rolling Goodness

    Thruster 2-2-2-2-2-2-2-2-2-2

    5# under my 1RM for 2 reps, not bad. But the 1RM still stands. Some other day…

    Good job everyone!!

  13. Heather Colleen

    WU X 2

    Foam Rolling

    WOD Thrusters – 1 arm, dumbbell
    10 X 2

    This was my 100th class, and I couldn’t be more excited.

    Thanks to both Kevin and Patrick for the coaching today, and to everyone at CFM – you guys make working out while injured fun, safe, and less embarrassing than I would’ve imagined.
    Thank you all for your support!

    1. Lora

      Happy 100th class anniversary! I admire your tenacity and drive; coming in to work out regularly in spite of your injury! You are doing great!!

  14. Jeff L

    WU X 2

    Group foam rolling





  15. Laura K

    Mob, Wux2, group foam rolling.
    Thrusters to 60 or 65? Mel and Julie were my bar buddies. That sounded like more fun then we had…lol. Thanks gals.
    2 one minute planks and an 800m run 4:47:85
    Thanks Kevin and Joanna for a great class.

    1. Lora

      “Bar buddies”. Takes on a whole new meaning at Crossfit. LOL
      Loved the little “plank circle” you were leading at the end of class. Awesome stuff Laura!!

  16. Mob, WUx2

    WOD: Thrusters (10×2)

    40 – 45 – 50 – 55 – 60 – 60 – 65 – 70 – 75 – 80

    This workout was awesome! First time doing Thrusters and I hit 20lbs more than I’ve done so far in x5 push press!

  17. Sarah

    wu x 2


    Foam roll quads

    Wod: thrusters
    10 sets of 2
    45,50, 55,60,65,70,75,80,85,85

    Nice sharing the bar with you Adam!

  18. Maddy

    1st Oly class!!!

    500 m row – 1:46:3
    WU = 10 reps each of :
    Wallball 14#
    Pullups (black)
    Good AM 15#
    OH lunges 15#

    Pause (2 sec) back squats @ 55# (65%) – 5 sets of 5 reps
    Snatch @ 50# for the 1st set then 40# for the other reps – 5 sets of 3 reps
    Snatch pull @ 50# – 5 sets of 4 reps

    This was really fun! Can’t wait to go back!

  19. Gillyon

    Lost my OLY class virginity 🙂

    Back Squat hold (2sec) 5 x 5 @ 115
    Snatch 3 x 5 @ 40lbs
    Snatch pull 4 x 5 @50lbs

    Loved the atmosphere tonight in the gym. It was nice to see some new and old faces. This might have to be a part of my new routine.

  20. Melissa H

    WU x 2

    Foam roll and lacrosse ball “fun”

    WOD: Thrusters x 2


    Cash out: 800m run with Kevin Mack, Debbie and Wendy D to top off a fun-filled class

  21. Lora

    WU x 1
    Lacrosse ball on lev scap

    Pause Back Squats (2sec) @165# 5 x 4 (instead of Rx’d 5×5 because ran out of time)
    Great sharing a bar with you Marcel, Chris, and Kimmy (superwoman)

    Snatch 3 x 5 @ 70#
    Finally getting a good “feel” for this move

    Snatch pull 4 x 3 @ 90#, then 105# x 4 (because 90# was probably too light)
    Should go heavier next time.

    Great sharing a bar with you Kimmy! You rock!

  22. LiammaiL

    WU x 2

    Group Foam roll

    WOD: Thrusters x 2
    85-95-110-120-130 -135 -140-150-160

    Paid my debt of 50 no show burpees.

    Great work 6:45 crew!

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