Word of the Day

24
Jun

Word of the Day

Metcon: Short for “metabolic conditioning,” metcons are designed to train stamina, endurance, and conditioning. Unlike WODs— which can also include purely strength or skill-based workouts— metcons generally include some sort of timed component performed at high intensity. Today’s AMRAP is a great example of a metcon.

Push Press x5
65-70-75-75-75

AMRAP in 10 min
10 Burpees
20 Wall Balls

We are losing a valuable member of our CFM family soon. Vanessa will be moving to SJ in the coming weeks. But our loss is SJ's gain. We wish her the best of luck in her future endeavours.

We are losing a valuable member of our CFM family soon. Vanessa will be moving to Saint John in the coming weeks. But our loss is SJ’s gain. We wish her the best of luck in her future endeavours.

39 Responses

  1. Greg Doucette

    Push Press x5 # 65- 75- 85-95-105

    AMRAP in 10 min
    10 Burpees
    20 Wall Balls (#6 / half squat) (knee tight)
    4 reps

  2. WUx1 x15 reps + 250m row
    Push Press x5
    95-105-115-115-115

    AMRAP in 10 min as Rx’d
    10 Burpees
    20 Wall Balls
    5 rounds +10 burpees + 17 WB (177reps)

    Had at least 6 no reps for WB. Could have hit 6 rounds.

    Great work morning peeps!

  3. ❤️ I’m gonna miss you guys so much!!! I will be back for some weekend WOD’s though! As much as I can. I can’t leave 100% haha I’ll miss my fam!

    Push press x5
    60-65-70-70-70#

    Wod RX: 4+8 WB

    Was going back and forth about what WB weight to use. Glad I stuck with 14#. Did 3 at a time and was steady on burpees.
    Thanks for the good music and tips Patrick

    1. Heidi

      What??? Was this a rare 6 a.m. siting? Sorry I missed “Metconing” with you this morning. We are going to miss you Vanessa. 🙁

  4. Mel G

    Mobility + wu

    Push press x5
    45-65-75-85-85-85
    Thanks for the tips Kevin!

    WOD: AMRAP 10 min

    10 burpees
    20 wall balls @ 10#/10′

    4 rounds + 16 wallballs

    Approximately 10 no reps for Wall balls

    Vanessa, I will miss seeing your face at the gym. Please come visit often and let me know when you do so I can try to schedule a WOD with you! xo

  5. Crystal

    Squeezed into the nooner

    AMRAP 10mins
    10 Burpees
    20 Wall Balls
    Score…3 rounds and one wall ball in the face. 🙂

    Thanks Amanda, for making me jump in and sorry Maria I wasn’t there in time to do Katahdin with you! You killed it!

    Great job nooners and nice meeting you Kelsey love your attitude!

  6. Open Gym

    “Katahdin” Part 2 (less scary today lol)

    Rx’d

    AMRAP in 15 min
    10 Pistols
    15 Pullups
    20 Dips on Rings
    25 Step-ups
    30 sec Wall Sit

    Rest 5 minutes

    AMRAP in 15 min
    30 sec Wall Sit
    25 Step-ups
    20 Dips on Rings
    15 Pullups
    10 Pistols

    Up: 2 + 12 step ups

    Down: 2 + 8 ring dips

    Fun class! Kudos to Shawn for doing Murph!

  7. Open Gym
    WUx1
    Murph
    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    I did 20 rounds of 5-5-5-5-5-5 Squats, Push-ups, Squats, Pull-ups, Squats, Push-ups. I would definitely use this strategy again.
    Time:48:36

    1st mile was under 9 mins but the second one was about 12, I definitely could have done better on that but overall I’m happy to have finished it!

    Is it OCD to count your pennies 5 times just in case…

  8. Kevin

    Push Press x5
    95-125-135-145-145-145

    WOD Rx’d
    6 + 9 WB

    Kept all WB unbroken. Burpees got slow near the end. 7 rounds next time.

  9. Cara

    Vanessa I am really going to miss you at the gym!!!!! Be sure to post in the group when you’ll be around for work outs so I can be sure to join 🙂 Also, SJ isn’t far…probably see you on the boardwalk sometime this summer 😉

  10. Amy Hogan

    Mobility
    WUx1(15 reps) + 250m row
    Group mobility

    Push Press x5
    75-80-85-85-85

    AMRAP in 10 min as Rx’d
    10 Burpees
    20 Wall Balls

    3 rounds +10 burpees + 1 WB

  11. Debbie

    Push Press x5
    55-65-70-70-70

    AMRAP in 10 min (10# WB)
    10 Burpees
    20 Wall Balls

    3 rounds + 16 WB. I wanna do it again and get those 4 WB reps done.

  12. Gilles

    mob wux1 15 rep +250 m row
    push press x 5
    95×5 105×5 115×5 115×5 125×5
    WOD AMRAP in 10 min
    10 burpees
    20 wall ball 16#
    4 round 10 burpees

  13. BJ

    WUx1 (15 reps)+ 250m row

    Push Press x5
    60-65-70-70-70#

    AMRAP in 10 min
    10 Burpees
    20 Wall Balls (started with 10# but Kevin switched me to 8# so I could hit 10-ish’ (most of the time)

    3 rounds +3 burpees (93 reps)

    Legs were toast so run 24/30 was a little 400m run.

  14. Mobility
    WUx1(15 reps) + 250m row
    Group mobility

    Push Press x5
    45-50-55-60-60-60

    AMRAP in 10 min
    10 Burpees
    20 Wall Balls#8

    3 rounds +10 burpees + 3 WB

  15. Ended up at the gym again tonight For open gym

    Beat swings x10
    Jumping pull ups x10
    Farmers carries 6x20m @70#. One @60# but Shane said it was too light lol
    Not for time: 3 rounds 24 Russian twist @24#, 1 min plank
    Bent over row 10×3 @55#
    Du practice. Tried to work on slowing down and was able to get 5 in a row… They will come back
    Iron scap

  16. KDemmings

    Mobility
    WUx1(15 reps) + 250m row

    Push Press x5
    60-65-70-75-75-75

    AMRAP in 10 min
    10 Burpees
    20 Wall Balls (#10)

    Completed: 4 rounds +10 burpees

  17. Shane Hayes

    Mobility and Wu x 1 plus crossover symmetry
    Strength push press x 5
    135/155/175/175/175 shoulder and bicep didn’t feel great so stopped there.
    Wod rx’d
    5 rounds and 5 wall balls
    Great class Amanda!!

Leave a Reply