Halloween Update

19
Sep

Halloween Update

Due to half the gym running in the Legs for Literacy this year, we’ve decided to change the Halloween Party to Nov.2. Update you calendars… it’s going to be an awesome time!

And Tree-Go is still on for Saturday. It’s going to be a nice day, so get your name on the whiteboard.

Run 1 mile
50 Burpees

Looking strong Julie!

Looking strong Julie!

71 Responses

  1. Mobility
    WU x 1 (strict pullups with blue band / ring dips with red band)
    15 KBS @ 53#

    104 Double Unders!!! 🙂

    Group WU (lacrosse ball and stretching)

    WOD
    Run 1 mile (3:22/7:06)
    50 Burpees

    Time: 11:19

    Cashout:
    10-8-6-4-2 Pushups
    4-8-12-16-20 Situps

  2. Corinna

    WU x 1

    Mobility and Group WU . Great drills to get ready for the run and burpees.

    WOD: 10:56. 3:26/7:11

    Thanks for the push Natacha!

    Cash out: Push-ups and Sit-ups

    Great class Marie-Noelle!

  3. Francis Lavoie

    Mobility
    WU x 1
    Group WU

    WOD:

    1 Mile run (1600M) Time 6:50
    50 burpees

    Time 10:56

    Cashout
    10-8-6-4-2 Push ups
    4-8-12-16-20 Sit ups

    Nice time Corinna! Haha

  4. Chantal L.

    Mob + WU x 1
    Group mobility and WU … that was fun!

    WOD: 1 mile run + 50 burpees

    Mile split – 10:08 Final time – 16 something.

  5. Kelly B

    Mobility
    WU x 2
    Group WU & Mobility

    WOD:
    Run 1 mile 8:30
    50 Burpees

    Time: 12:16

    Cashout:
    10-8-6-4-2 push-ups
    4-8-12-16-20 sit-ups

    Great class! Good work everyone 🙂

  6. Kimmy

    Lost my 6am virginity! Who knew that would ever happen?!

    Group Warm up and Mobility
    WOD
    Run 1 Mile
    50 Burpees

    Mile split 4:58/10:52
    ummm pretty sure I have never completed one of the 800m laps in under 5 mins, therefore my first lap was a PR. Maybe 6am is my best running time?! Or maybe Lilly pulled me the whole way….

    Thanks for the great class MN!

  7. Ginette

    Mobility
    Warm up x2
    Group warm up and group mobility
    WOD: 1 mile run plus 50 burpees (unbroken)

    Time: 13.19
    Cash out: 10-8-6-4-2 push ups ( on knees)
    4-8-12-16-20 sit ups

    Great class Marie Noelle and great work 6 amer’s!!!!!

  8. Laura K

    Mob Wux2
    Group Mob. Thanks Joanna.
    Ran one mile (4:42/9:58) and 50 burpees.
    15:44
    Cash out: 30 push ups & 60 sit ups ( thanks to Marie Noelle!)

    I was afraid to show up for this one. I do not mind the hard work involved, but it is my ego/pride that worries about being too slow compared to others. These insecure thoughts ruin the fun so I want to work hard on smashing my foolish pride out of my head. I was very happy I went and I did have fun.
    Thanks Joanna for staying on me during the Burpees.

  9. Kevin Mack

    Mobility
    No warm up as I was tardy getting to class.
    Group warm up and group mobility
    WOD: 1 mile run plus 50 burpees

    Splits times run(3:30/7:40)

    Time: 12.55

    Cash out: 10-8-6-4-2 push ups
    4-8-12-16-20 sit ups

    Thanks for coaching, Kevin.

  10. Jen C

    Mob
    WUP x 1
    Group Mob + WUP

    WOD:
    run 1 mile (time was 7:49)
    50 burpees
    Time in total = 11:40 (note to self – do not stop)

    Cashout:
    10-8-6-4-2 pushups
    4-8-12-16-20 situps

    Great class everyone and great picture Julie 🙂

  11. First of all, congratulations to everybody who DIDN’T cancel class today *golf clap* 🙂

    Mobility
    WU x 1
    Group Mob

    WOD Rx: 9:51
    First 800m was 3:19. Not sure what the full mile was.

    Cash Out:
    10-8-6-4-2 pushups
    4-8-12-16-20 situps

    Time: 2:53

    Great Class Kevin! Good pre-wod mobility, great cash out.

  12. Adam Pridham

    Mob
    WUx2

    Skipping practice (6 DU). Calves are feeling kinda wrecked, may take some time off from these.

    Group Mobility

    WOD:
    1 Mile run
    50 Burpees

    Time: 11:41 Rx

  13. Natacha

    Mob
    Wu x 1
    Group mob and wu (good job MN)

    Wod Rx’d
    10:33
    1.6 km (3:36/7:23)
    50 burpees (3:10)

    Cash out
    Push ups 10-8-6-4-2
    Sit ups 4-8-12-16-20

  14. Ryan

    Mob
    WU x1.5 (finished pullups in 2nd run through then ran out of time)
    Group mob & WU

    WOD
    1 mile run (7:25)
    50 burpees
    12:44

    Cashout:

    10-8-6-4-2 pushups
    4-8-12-16-20 situps

  15. Lance

    Mobility
    Wux2

    Group Wu

    WOD

    Time 9:20 RX

    10-8-6-4-2 Push ups
    4-8-12-16-20 Situps

    Time 2:25

    Did the Run in 6:41 its a PR i believe but not by much. Great job tonight everyone!

  16. Nicole

    Mobility
    WU x 1
    Group Mobility (I like group mobility and warm ups)

    WOD Rx: 13:46

    First 800m was 4:17

    Cash Out:
    10-8-6-4-2 push-ups
    4-8-12-16-20 sit-ups

    Great energy 5:45 class!!
    Thanks Jeff
    🙂

  17. Lora

    Individual mobility + WU (did 10 strict pullups because these NEED WORK!)

    Group mob (foam and lacrosse ball legs/calves)

    WOD (modified)

    2k row (7:44.2)
    50 slow-ass burpees

    Time = 12:21

    Last time I rowed 2k, it took 7:45.5 so a little over 1 second PR! HA! I’ll take it 🙂

    Cashout:
    10-8-6-4-2 Pushups
    4-8-12-16-20 Situps

    Stretch calves.

    Fun class. Thanks Coach Jeff!

  18. CAM

    Individual mobility + WU + Foam Roll on Hams, still sore after Monday.

    Group mob (foam and lacrosse ball legs/calves)

    WOD:
    Run 1 Mile
    50 burpees.

    Time = 11:00 [6:47|4:23]

    Cashout:
    10-8-6-4-2 Pushups
    4-8-12-16-20 Situps

    Thanks Coach Jeff!

  19. Steph L

    Mobility
    WUx1

    Group Mobility/Warmup

    WOD:
    Run 1Mile 3:51/8:01
    50 Burpees (Unbroken)

    Time: 11:43

    Cash Out: 10-8-6-4-2 Push ups
    4-8-12-16-20 Sit ups
    Time: 3:42

    Stretching lots

    Great Work 4:15!!!

  20. jeff

    So proud to be a part of CFM. While coaching tonight in two seperate classes the whole class did burpees in support of the other members who had yet to finish. It was awesome to watch and made me very proud! great job 5:45 and 6:45

  21. Phil Drew

    Mobility+ WUx1
    group wu with lacrosse ball and foam roller

    WOD 9:30 rx (6:30/3)

    great class jeff and great work everyone 6:45

    joey you’re too fast -.-

  22. Mob + WU

    EMOTM 7 min
    – OHS 135# = 3-3-3-3-3-3-3
    – Situps = 20-20-20-20-20-20-20

    Group Mob – LXball + roller / legs

    WOD 4x800m, 1min rest btwn

    1) 3:30
    2) 4:22
    3) 4:41
    4) 4:21

    Cashout:
    Pushups 10-8-6-4-2
    Situps 4-8-12-16-20
    = 2:31

  23. Tara

    Mob+Wux1
    Group Wu

    Run 1 mile (did 800m)
    50 Burpees

    5:20 for run, can’t remember burpee time took long though

    Cashout
    10-8-6-4-2 pushups
    4-8-12-16-20 situps
    Time 7mins and change

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