Clothing Order


Clothing Order

The shorts/toques will be ordered on Friday, so get your name on the list(s) by Thursday. All items will have the CFM logo embroidered on them. Please pay before Friday.Β 

Press x10
Build up in 3 sets


Compare to Jan.13/14

Cashout – 500m Row at 80% pace

I think Keith is happy to be back

I think Keith is happy to be back

69 Responses

  1. Ginette

    Warm up x1 plus 15 presses
    Group mobility

    Strenght : shoulder press: 10-10-10 (25#, 35#, 40#)
    WOD:” the beep test”

    5:3 compared to last time 5:2 πŸ™‚ small improvement but will take it!
    Great work everyone and great class Mario!

  2. Maria

    Shoulder press x 10

    Beep Test

    Cashout 500m row

    I was a little disappointed in my efforts, felt like I just gave up πŸ™‚ .could have pushed more. My last result was 8-4, so happy with that.

    Great job 6amers!

  3. WUx1 +15 35# Press

    Shoulder press x 10

    Beep Test
    PR as last time was 9.1

    Cash out 500m row

    Great work Maria, Ginette and Gilles!!
    Great coaching Mario!!!

  4. Amanda

    Presses 10x 35-45-40

    Beep test: 8.1 I think

    Previous PR was 8.4

    I have lots of excuses for why I was slow today, I won’t list them. lol.

  5. 9h30 to 11h30

    Mob + WUx1 + 500m Row

    Deadlift 3-3-3-3-3-2-2-2 reps
    (Lift every 3 mins) … felt fine after 2-3 sets, last 2 felt heavy

    Power Snatch 3-3-3-3-3-3-3-3 reps
    (Lift every 3 mins) … do Burg.WU and light barbell work before

    For Time – 15 Muscle-Ups = 3:35
    (7 unbroken without false grip, PR)

    AMRAP 3 mins – C2B Pullups = 36 reps
    (18 reps in 1st minute)

    WOD – For Time
    1-2-3-4-3-2-1 reps of:
    – Strict Pullups
    – Ring Rows, horizontal
    – Strict Handstand Pushups
    – Strict Ring Dips
    = 9:39

    Well now shoulders are quite fried. Good day, happy with the volume work, had time to spare so next time use more time as rest/mobility for specific exercises.

  6. Blake

    Press x 10
    75 – 95 – 105(6)

    Beep Test: 9.2
    PR is 9.8, but given the Halloween crap I’ve been eating I’ll take it…for now.

  7. Hannah

    M+WU+15 shoulder presses @ 15lb
    Group WU

    Shoulder press

    WOD: Beep Test

    Row 500m @ about 80% pace

  8. Steph H

    Mob/ wu x1/15 shoulder press(#35 bar)

    Group mob

    Shoulder press
    #35×10/ #45×10/ #50×10

    WOD: Beep Test

    Cash out…..500m row

    *discouraged the beep test didn’t go well. Knee still bothering me.

  9. Ryan

    – Mob
    – WUx1 + 15 shoulder press with a bar

    Shoulder press x10:

    Beep test: 8.10 (ooph, target was 9, just one short :'( :'( ) … January was 7.7, so I’ll take it πŸ™‚

  10. mob wux1+ 15 shoulder press
    group wu
    shoulder press
    3 set 10 rep
    WOD Beep test
    scale row 2K time 9:55
    work on technique and straight leg cant bend angle all the way yet

  11. Kevin

    Bench press
    EMOTM for 7 min
    5 bench press (135#)

    Weighted pullups x2

    Death by 10m Farmers Carry-style (70# KB)

    Noon class

    Shoulder press x 10

    Beep test
    10.6 (terrible)

    6pm class

    Beep test
    12.4 (much better πŸ™‚ )

  12. Frankie

    WU x 1
    15 x Press w/ bar

    Shoulder Press 3 set of 10 Reps
    65-85-105 – shoulder felt good, could have gone heavier

    Beep test: 8.2 PR of 0.3 (did 7.9 last time)
    breathing was good, legs just couldn’t keep up

    Cash out…500m row

  13. Cara

    Strength: shoulder press – 3 sets of 10

    Thanks for sharing the bar Jen!

    WOD: Beep test


    Cashout: 500m row at 80%

    First time doing the beep test and first attempt to run since my knee has been acting up, started to feel it as we got into the faster rounds and still feeling it in the lungs now!

    Great job everyone, thanks Steph!

  14. Jen C

    Mob +Wup x 1 + 10 Shoulder Press @ 35lbs
    Group Mob

    Strength – Shoulder Press 3 sets x 10 reps
    45lb, 50, 60 (60 x 7 – poor form on the 8th lift)

    Great sharing the bar with you too Cara πŸ™‚

    Beep Test = 8-52.
    Great race Cara and Frankie πŸ™‚

    Tried looking back at the old dates, but cannot find numbers for this yet I am pretty sure remember doing sprint drills with Kevin yelling at us with the bullhorn. Need to work on pacing – I was a bit slow at the end of round 6 and then too quick in round 7.

  15. Annie

    Warm up x1 plus 15 presses
    Group mobility

    Strenght : shoulder press: 10-10-10 (8) (25#, 35#, 45#)
    WOD:” the beep test”

    First time ! Will improve!

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