Upcoming Events

5
Sep

Upcoming Events

If you have any questions about the following events, please let me or one of the trainers know.

Sept.9 – Paleo Challenge Meeting (7:45pm)

Sept.14 – Body Composition Tests ($25 to sign-up)

Sept.14 – D-Town Throwdown (we have 2 team in, come cheer them on!)

Sept.16 – Paleo Challenge starts!

Sept.17 – Heart & Stroke Big Bike Ride (We need 30 people to ride it. $50 in sponsors must be raised. Grab a sheet from one of the trainers. Leaving from City Hall at 6:30pm)

Sept.21 – CFM goes to Tree-Go! Sign up on the whiteboard at the gym.

Sept.28-29 – Oly-WOD seminar

Oct.5-6 – Kinetics Fall Classic

Oct.26 – CrossFit Moncton Halloween Party!

Nov.2 – Maritime Mayhem

8 rounds

30 sec Handstand Hold
20 Double Unders

Compare to Jan.28/13

Weighted rowing??

Weighted rowing??

110 Responses

  1. Kevin

    If you’re on a wait list, you can still come to class. We have a document with a variety of ‘wait list’ workouts. The trainer will select one from the list for you to do if the class is over-full.

    1. ValΓ©rie Arseneau

      Thank for the memory refresher πŸ™‚
      I will have some post-exam either celebration or sorrow to deal with at the end of today. A WOD will help deal with that πŸ™‚

  2. Ginette

    Mobility
    Warm up x1 plus 400 meter row
    Strenght: dead lifts: 55, 65, 75, 80, 85

    Practiced hand stand (that was scary)

    WOD: 8 rounds of:
    -30 seconds of hand stand hold (scaled)
    -20 double unders scaled to 60 singles

    Time:10:38

    Thanks for a great class Amanda!

  3. Jenn B

    What better way to celebrate the end of Paleo challenge then dressing up and acting a fool accompanied with alcohol and great friends?

    I cannot miss another CFM party. So, I’ve officially penciled the Halloween party in my calendar.

    1. Leslie

      Little bummed about the date…Legs for Literacy run the next morning. Can’t run a half marathon after a good night of partying! Maybe I’ll offer to be DD:)

  4. Blake

    WU / Mob

    Push Jerk x 5
    115 – 125 – 135 – 145 – 155
    Happy to get back to my max. for reps.
    Thanks for the coaching Marie-No! Thanks to you I am a bigger jerk than ever! πŸ˜‰

    WOD: 8 Rounds of:
    — 30 sec handstand hold
    — 20 double unders (scaled to 60 singles)

    Time: 11:30

    Time goes by fast on this one. Didn’t feel like I took that long but the clock doesn’t lie!

  5. Kelly B

    Mobility
    WU x 1 + 400 m row

    Strength: Shoulder Press
    5 x 35, 45, 50, 55, 60 – nice sharing the bar with you Glenda

    Practiced Handstands

    WOD: 8 rounds of
    30 sec Handstand Hold
    20 Double Unders (scaled to 60 singles)

    Time: 11:35

    Great work 6 am’ers. Thanks Amanda!

  6. Ok so not only was I able to partake in yet another amazing Amanda show but I witness some crazy member to athlete transformation. It takes a lot of determination, guts and trust to try new things. Not only did many members step out if their comfort zones this morning but had enough belief in themselves to attempt the handstands. These were not mandatory but a suggestion to a progression for an elite movement. The 6 and 7 am accepted that challenge head on! Yes there were some screeches, but they accompanied huge smiles of accomplishments. I just wanted to take a few minutes to thank this mornings athletes as well as all of the CFM athletes who day in and day out come to the gym willing to embrace the suck, try new things, challenge themselves and trust the coaches as well as their fellow members. There is no doubt in my mind that more success stories will surface throughout the day!

    Golf claps from one proud coach!

    1. Chantal L.

      P.S. The Amanda show ONLY happens on friday mornings at 6am… I would say this morning was just a preview of the real thing πŸ˜‰

    2. Amanda

      “member to athlete transformation”. Love that. πŸ™‚ I love your post. Golf claps from this proud coach as well, great job this morning everyone!

  7. Steph L

    Mobility
    WUx1
    400m row

    Strength: Cleans

    65,70,75,80×5

    Wod: 8 Rounds

    30 Handstand Hold
    20 Double Unders

    Time: 9:57 (No PR today) Arms are so tired from the last couple days.
    In Jan I did 9:01

  8. Vanessa Champion

    Mobility
    Wux1 + 400m row

    Strength back squat
    5×35-45-55-60-65

    Attempted hand stand-terrified of being inverted… Must keep trying

    WOD
    8 rounds for time
    30 sec handstand hold
    20 DU’s

    Scaled this one to 50# OH hold and 60 singles

    Time: 11:15

  9. Heather S

    Mob
    Wu x 1 + 400 m row

    Front squat 5’s
    105-115-125-130

    Wod: As Rx’d
    10:58 ( I think…I was so excited to have done the handstand holds I actually forgot to look!!)

    That was so much fun I’m going to ride the wave all day!! So glad I tried the handstand holds – I have done a few tentative handstands in the box before, but with much anxiety so I had already decided to do the scale before I even left home this morning. (Yes Gerry, I know I need to “get out of my head”. It’s a work in progress

    1. Heidi

      Way to go on the HS Holds Heather. It’s always great to gain a new skill at the gym.

      As for “How did Marie-No get to be so wise?”….well, she’s old ya know. She’s actually seen Clock Work Orange πŸ™‚

  10. Leslie

    Attended the 6am class. BIG PR for me!!!!! Now I have to commit to doing it again tomorrow morning…ouff. I loved it, it’s great to wod with the morning crew. What a great way to start the day.

    Mob
    wux1 + 400m row

    Strength
    Front Squats to 95 today

    WOD time: 10:40 doing Handstand Holds (didn’t break any) and Singles.

    Thanks for the great coaching Amanda, and the FB posts last night from Chantal/Amanda. Got me pumped to make it!

  11. Daphne-Anne

    Mobility
    Warm up x1 +400 m row ( thanks for the tips on my rowing Kevin)

    Strength: Front squat up to 5x 120

    Wod: 8 rounds of
    30 sec handstand hold- no wall
    20 double unders
    Rxx time: 12:46

  12. Tracy

    M + WU x1 + 400 m row

    Strength
    Front squat till i figured out it was back squat day for me …yikes..
    Back squat 55-65-75-80-85

    Practice handstands……yikes again!

    WOD
    8 rounds:
    30 seconds handstand hold
    20 DU

    Time: no sure….I was upside down at the time and all the blood was pooling in my head
    ….14:48 I think.

    Julia is right…this one is a blast! Thanks again MarieNo as always….so much fun to be in your class.

  13. Shane Hayes

    Mobility
    Wu x 1
    400m row
    Strength back squats
    135 x 5 pause
    225 x 5 pause
    275 x 5
    295 x 5
    Out of time
    Wod 8 rounds
    30 sec handstand holds
    20 du’s
    Rx 6.58, nice race Marie!
    Great work 6 amer’s, nice job on trying the handstands to everyone this morning.
    Great class Amanda!

  14. Julie j

    Mob
    WU X 1 + 400m row

    Strength – front squats x 5
    45-50-55-60-65 (PR)

    Practiced handstand – broke out of my comfort zone, not so much the handstand cause I’ve done them at home, more so the doing it in front of people is what I had to get past!

    WOD – 8 rounds:

    OH holds – hold for 30 secs @ 55 #
    60 singles skipping

    Time – 13:03

  15. Heather S

    My comfort zone for handstands is greatly expanded by wearing a shirt that clings when you’re upside down – I’m always wary of a wardrobe malfunction

    1. Lora

      LOL. Clinging shirts for the handstand holds and a drawstring on your pants for the DUs. Wardrobe selection is VERY important for this WOD.

    2. Leslie

      Umm, I like to think I look much slimmer when I’m upside down. So it doesn’t matter if I’m having a wardrobe malfunction; you know, cause everything falls back into the right places;)

  16. Amber

    Love the picture charlie fell and he was hurt and I only had a few 100 metres to go so I told him to hope on:)

    Strength: cleans
    70, 75, 85, 95, 100
    Got up to [email protected] need to work on really jumping to get under it.

    WOD
    8 rounds
    DU’s
    5RM press overhead hold for 30s (60lbs)
    12:37 minutes
    The holds were really burning towards the end. My DU’s were getting more consecutive however Kevin showed me how high I’m jumping each time and I really need to bring that down. Thanks for all the great coaching today Kevin!

  17. Jackie Cantin

    WUx1 and 400m row

    Strength
    Cleans

    Practice getting the elbow up fast. Thanks for the coaching Amanda.
    5×50, 50, 50, 60, 60

    Practice being upside down. Not a pretty sight!

    WOD
    8 rounds

    Scaled

    Overhead hold for 30 seconds @ 60lbs
    60 singles
    Time: 11:12

    800m run with Kelly and Glenda.

    Have to overcome the fear of being inverted. Funny how when we are kids we spend half of our time upside down. Have to channel the inner child!

    Great class Amanda.

  18. Mob, WU, skipping
    WOD Rx = 14:52 (not a PR)

    Was fun to WOD with fellow coaches! Trainers Throwdown!!

    Shoulder and back mobility to help the aches.
    Practice skipping = 50 DUs

    Next class was about to start their WOD, figured what the hell, lets do something…

    WOD “Flight Simulator” 15 min cap
    Double Unders: (sets must be unbroken)
    5-10-15-…45-50-45-40-…10-5
    = 12:26 PR !! (Previous PR was completing the 2nd 40s)

    Finally managed to complete under cap, didn’t fail a single set also! Now I’m pumped. Bring on the weekend!!

    Good job everyone!!

  19. Jackie

    Mob
    Wux1
    No strength tried handstands

    WOD
    8 rounds
    30sec handstand hold
    60singles.
    Time: 11:44

    First time doing a handstand (alone) love the support the gym gives when you try something new.
    Future self. Get your peeing under control so you can do double unders instead is singles!

    Great 5:45 class! Thanks Jeff

  20. Andrea

    Mobility
    WUX1 + 400M ROW

    Strength: Overhead Squats (did them from the floor and practiced my snatch also)
    45-55-65-70-75

    WOD: 8 rounds
    -30 handstand holds
    -60 singles

    Time=11:38

    This was my first time doing Handstand holds (or handstands for that matter) and apparently I can do handstand push ups as well….I was determined during this WOD for sure. Thanks Jeff for the great coaching and for pushing me!!

    1. jeff

      You did great Andrea, I was shocked when you went from headstand and just pressed up into a handstand!! A little practice and you could do those in wods!

  21. Valerie Arseneau

    Mob + WUx1 + 400m row

    Some shoulder and Quad mobility. I felt like I got hit by a train… the Murph Express!

    WOD
    8 Rds
    30sec handstand holds (against wall)
    20 DU

    Time 8:54

    Handstand went way better than anticipated! Thanks to mobility. Was not a good DU day but managed ok. Did 2 rounds of 40 sec holds. One due to miscalculation and one due to not seeing the clock.

  22. Chantal Cool

    Mobility
    WU x 1
    Strength : Front Squats 5 x 60-65-75-85-90(3)
    WOD
    8 rounds of :
    – 30 seconds handstand
    – 20 DU
    Time 8:10
    *In January, my time was 8:58 so I’m happy with today πŸ˜€

  23. Marcel

    WU / Mob

    Back Squat x 5

    155-185-205-225 stopped there – back was a little tender.

    WOD: 8 Rounds of:
    – 30 sec handstand hold
    – 20 double unders (scaled to 60 singles)

    Time: 14:23

    Dropped on the last round with 2 seconds left.

  24. Heidi

    WU x 1 + 400 M row

    Dead Lifts x 5
    135-150-160-160-170

    WOD Rx’d at 9:40

    First time I’ve done this WOD. HS Holds were tough, but managed to complete all 8 rounds unbroken. The DU’s could have gone better. What a trap burn! Good One.

  25. Kevin MacK

    Mobility
    WUX1 + 400M ROW

    Strength: Back Squats
    135-155-185-205-225# (I think this was a PR)

    WOD: 8 rounds
    -30 second handstand holds
    -20 Double Unders

    Time=15:00 timecap Completed 3 Rounds and 7 DU’s.

    R Freaking X people!!!

    First time doing a handstand hold. Not that I was excited….nope, not me!

  26. CAM

    Mobility
    WU X 1 + 400M Row.

    Strength: Push Press
    65, 95, 105, 115, 125

    WOD: 8 rounds
    -30 sec Handstand hold (against the wall).
    -20 Double Unders.

    Time: 12:00 +/- a few secs, I really couldn’t see the clock :D. Thanks Jeff! this class was surprisingly fun!

  27. Jen C

    Mob
    WUP x 1 plus 400 m row

    Skipped strength to start working out a sore shin (thank you coach Jeff for explining what I had hurt and how to start fixing it)

    WOD:
    8 rounds of

    30 sec handstands (against the wall – had to break them down after the first 2 rounds)
    20 Dunders (I did 60 singles)

    Time = 11:39

  28. Heather Colleen

    Mobility
    Wu x1 (green band, pushups with pink band)
    400m Row

    Strength: Deadlift x5
    115-135-145-155-165 10# PR

    WOD: 8 rounds
    30 second OH Hold #65
    20 DUs

    Time: 14:02 Give or take a second… πŸ˜‰

    2 PRs on this one – 20# more weight and ALL DUs (last time scaled to singles). I can’t wait until I’m back to handstands again; Rx for sure next time!!

    Thrilled with a 3 PR day. πŸ˜€

  29. Chantal L.

    Wu x1 + Double unders

    Then….

    I GOT INTO A HANDSTAND! Super pumped. Thanks Amanda and Patrick πŸ˜€ So I don’t know how long I was able to hold it but I could of went longer, except my head was getting dizzy. I will need to practice those πŸ˜€

    WOD With 100# OH hold – 12:30 … 1:55 PR πŸ˜€

    1. Amanda

      Look how far you’ve come!!! You were afraid and when I said to try one you didn’t even hesitate. Bravo my dear, I’m very proud of you for that!

  30. Amy

    Mobility
    WU + 400m row
    Strength OHS x5 15-20-25
    Ran out of time.
    WOD
    8 rounds
    30 sec handstand holds
    20 DU’s (60 singles)
    Well what a night! If something could go wrong with this one for me it did. I wanted to do the handstands but my cyst on my wrist got in the way. So I went to 65# OH hold. 1st round was fine. 2nd round could barely clean it. Since cleans seem to be a goat for me. Quickly
    changed weight & started again. Then my shoe lace untied. Then I decided I’m doing doubles, since my times were already messed up. I got through the rest of the rounds with doubles until the last 1 where my other shoelace untied. Finished at the time cap thinking I was done but I see 2 pennies instead of 1. Ugh! Sorry for the rant. I’ll do better next time.

  31. Jenn B

    Mob
    Wux1
    No strength tried handstands

    WOD
    8 rounds
    30sec handstand hold
    60singles.
    Time: 7R + 25sec Hold
    (The more I thought about it, the more I think I did an extra round..maybe not, i dont know)

    Regardless, I AM THRILLED that I did handstands. For the past couple months I’ve been focusing on improving my pull ups and now that they’re getting better- it’s almost time for a new goat to focus on improving. Hello, Handstands/HSPU you’re up next!

    Everyone, I am a closet wannabe-gymnast. So, tips and tricks are always welcome.

  32. Crystal

    Mov WU X 1 400M Row
    Strength – With lots of help from Jeff and Jill I got up and did a couple! So nerve raking but worth it when you do it! Thanks alot Jeff and Jill!

    WOD: 8 rounds
    30 Sec Bar over head hold @ #65
    60 singles
    Time: 9:48
    Thanks again Jeff for the encouragement! My first class with you was grrrrreat! πŸ™‚

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