9 rounds

8
Jul

9 rounds

Come join us today to celebrate our 9 years of making people fit. It’s been a pleasure coaching you all and it’s definitely a highlight of my day. See you for some food, fitness, and fizzy drinks this morning!

Here’s the workout:

9 rounds
90m Run
9 Burpees on a plate
9 OH Lunges
9 Box Jumps (20″)

*35 min cap

One of the very first workouts in the park, back in 2008.

22 Responses

  1. Janet

    9 Rounds
    90m run
    9 burpees on plate
    9 OH lunges (#25)
    9 box jumps or step ups 20″

    27:23

    Sweat fest !! Happy Birthday to one of my fav places

  2. Greg

    Open gym.
    T2B Progression.
    Scapula Pull up 5×10
    Lat Activation 5×10
    Beat swings 5×10
    Knee raise 5×10
    Kip T2B 5×10
    Thanks for tips Shane

    Birthday wod
    Group warm up.
    90 m run
    9 burpees plate step up
    9 OH lunges
    9 box jumps 20″
    Time 25:04
    Thanks Mark for coming out it was fun great job!

  3. Aubrey

    9 Rounds
    90m run
    9 burpees on plate
    9 OH lunges (#25)
    9 box jumps or step ups 20β€³

    26:23 with mostly box jumps with a few step ups
    HAPPY ANNIVERSARY CFM! WOOT!

  4. Samantha C

    9 Rounds
    90m run
    9 burpees on plate
    9 OH lunges (#10)
    9 box jumps or step ups 18″

    8 rounds at time cap.

    That was just gross. Really thought I was going to sign the wall. Thanks to all the lovely ladies for getting me through that last round. Happy anniversary Crossfit.

  5. Mark D

    MOB Group WU & MOB

    9 Rounds – 35 min cap
    90m run
    9 burpees on plate
    9 OH lunges (#25)
    9 box jumps or step ups 20β€³

    TIME: 35 min…7 lunges and 9 Box Jumps short

    Thanks for the push Greg and Gabe…thanks for the H2O Jackie.

  6. Laura

    9 Rounds
    90m run
    9 burpees on plate
    9 OH lunges (#25)
    9 box jumps 20β€³

    21:00

    Happy Birthday CFM! It was fun, but 10am is hot!!

  7. Leanne Daigle

    That was fun…great crowd😊😊 Congratulated to Kevin and Jo for 9 years and all those who support CFM. You are terrific athletes but more importantly, a nice bunch of people!

  8. Mob + Crossover Symmetry

    Birthday wod
    Group warm up.

    90 m run
    9 burpees plate jumps 45#
    9 OH lunges 45#
    9 box jumps 20β€³
    Time 18:54

    Lots of sweating and fun!

    Great work CFM Peeps!

    Happy B-day CFM. Thanks for the treats and drinks to all that brought them!!

  9. Kevin

    Had fun doing this with Jo during OG.

    45# and 20″
    17:28

    Wet workout!

    Thanks to everyone who came out! Loved hosting you all for a great time!

  10. Jackie

    9th Anniversary WOD with the nicest people to sweat with.

    9 R
    90 m run
    9 Burpees to plate
    9 lunges 25# plate
    9 box step ups 20″

    28:55

    Great start to a Saturday!! Nice to see everyone who comes to the later classes.

  11. Stacey

    9 rounds
    90m Run
    9 Burpees on a plate
    9 OH Lunges – 10#
    9 step ups (12″ & 25# plate)
    Time:27:53

    I finished the workout 50 minutes ago (in Sunday OG) and I’m still sweating.

  12. 9 rounds
    90m Run
    9 Burpees on a plate
    9 OH Lunges – 20#
    9 Box Jumps (20″)

    Time> 28:46

    6 Rounds Jump onto plate burpees and scaled to step onto for remaining 3
    5 Rounds with Box Jumps and scaled to step ups the remaining 4

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