Reminder

13
Apr

Reminder

Weekend Schedule:
Good Friday – OG from 10-12
Saturday – 9am OG + 10am class
Sunday – Closed
Monday – Regular classes

Floor Wipers x10
3-4 sets building in weight

EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)

CORE DAY!!

Aubrey – first competition outside the Open

17 Responses

  1. Shawn J

    WUx1 400 M run
    Group WU

    Floor Wipers x10
    95-115-135

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)
    Last round full min wall sit and 66 2 count flutter kicks.

  2. Mario B.

    Wu x1 400m run
    Group Med Ball WU

    Floor Wipers x10
    3-4 sets building in weight
    95-115-135-155

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

  3. MARK D

    MOB + Group WU & MOB

    Floor Wipers x10
    3-4 sets building in weight
    4 sets – 95#

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

  4. Great pic of my friend Aubrey… an excellent addition to the CFM family!

    WU +mob x 1 + 400 m run
    Group wallball warm up and more mobility

    Floor wipers with Alma
    40, 55, 65

    EMOM with the tribe.

    TMSGF
    Two things – Adam is back and Coach Shane is back. What a nice surprise!

    I am ready for a long weekend. Knackered since Ruck night.

  5. Kelly

    Mobility
    WU x 1 400m row
    Group WU Mobility

    Floor Wipers x10
    55-65-75-85#

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

    Thanks Kevin. Great job everyone. Happy Easter!

  6. Steph H

    Mob
    WU x1
    400m Run
    Group WU & Mob

    Floor Wipers x10
    55-65-75#

    EMOTM 15mins
    1st min- 15 Situps
    2nd- 30 sec wallsit
    3rd – 45 Flutterkicks

  7. Laura

    Floor Wipers x10
    3-4 sets building in weight
    55-75-75#

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

    Thanks Shane, nice to see you back this am!!

  8. WUx1 400 M run + 25 fast burpees
    Group WU

    Floor Wipers x10
    95-115-135-155

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)
    Last round full min 120- 2 count flutter kicks.

  9. Gilles

    mob wux1 + 400 m run
    group mob wu
    floor wiper x 10
    95×10 115×10 115×10
    EMOM for 15 min
    min 1 15 sit up
    min 2 30 sec wall sit
    min 3 45 flutter kick 2 count

  10. Floor wipers x10
    85-105-115#

    All the core EMOM was fun!

    OG with Matt
    10 min EMOM
    Clean & jerk starting at 65% and building
    130-140-150-160-170-155-155-155-155-155#

  11. Melanie M

    Today I convinced Paige to do OG and we worked on Deadlifts… We started with sets of 5 and worked our way to a 1rm.. I managed a 5# pr at 190..
    Then we did the Nooner class
    Floor Wipers x10
    3-4 sets building in weight
    45-65-75
    Run out of time to try more

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)
    Loved this workout!

  12. Samantha C

    Mob & Wu X1 & 500m row
    Group WU

    Floor Wipers x10
    20-30-65

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

    This was a tough one for me. I just started sit-ups in January after have a c-section the previous year. By the last couple rounds it was taking me the whole minute to do the 15 sit-ups and taking every once of energy I had to sit back up. I so wanted to ask Kevin to switch to hanging knee raises. What I realized though that the pain was gone that I often got during core workouts. Yes, it’s still weak but improving. Bring on more core works!!!

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