Welcome to CFM 4.0

18
Dec

Welcome to CFM 4.0

I hope for a lot of things.

I hope that you will all love our new space.

I hope that you’ll attain many new personal records.

I hope that CrossFit Moncton will grow to new heights.

I hope our community will flourish.

Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Compare to June 2/18

37 Responses

  1. Kelly B

    Mobility
    WU x 1
    Group Mobility + WU

    WOD: Hope

    Three rounds of:
    Burpees
    Power snatch @35#
    Box jump, 21″ box
    Thruster @35#
    Chest to bar Pull-ups (ring rows)

    Total: 239 (84, 84, 71)

    Thanks Shane! Good job everyone 🙂

    Congratulations everyone on the new space and Mark for his 500 class milestone!

  2. Mark

    Hope

    Three rounds of:
    Burpees
    75 pound Power snatch – 65#
    Box jump, 24″ box
    75 pound Thruster – 65#
    Chest to bar Pull-ups – RRs

    TOTAL: 187

  3. So excited I got to do the first class in the new location!!!

    Hope

    Three rounds of 1 min each:
    Burpees
    Power Snatch 45#
    Box jump 24″
    Thruster 45#
    Ring Rows
    Rest

    Total: 69 + 69 + 66 = 204

    Every round sucked for a different reason, but it was good – tripped on a box jump in round 2 for the first time in a very long time…only damaged my ego, and had just enough time to force myself to do one successful jump before switching to thrusters.

  4. Gabriel

    Well done on the new Gym to all that worked on getting it together. Congrats Kevin and Jo!

    Way to go Mark for the number 500!

    Hope as RX’d

    Three rounds of:
    Burpees
    75 pound Power snatch
    Box jump, 24″ box
    75 pound Thruster
    Chest to bar Pull-ups

    TOTAL: 201

    Thanks Shane!

  5. Del

    Hope

    Three rounds of:
    Burpees 13-13-12
    75 pound Power snatch 10-11-10
    Box jump, 24″ box 12-12-12
    75 pound Thruster 14-15-12
    Chest to bar Pull-ups 10-9-9
    59-60-55=174

    Thanks Kevin!

  6. Hope

    Burpees – 11-9-9
    Power Snatch 75# – 11-14-12
    Box Jumps 20″ – 9-8-7
    Thrusters 75# – 10-14-14
    Ring Rows – 18-14-18

    Total – 59-59-60 = 178 reps (8 rep PR over 2013)

    Thanks Kevin!!

  7. Mike Moody

    Hope at the new digs

    Burpees ( suck )
    Power cleans 75#
    Box jumps 24′
    Thrusters 75#
    Pull ups

    For three rounds
    57-54-51=162 reps of many at the new gym

  8. Janet

    Mobility
    WU x 1
    Group Mobility + WU

    WOD: Hope

    Three rounds of:
    Burpees
    Power snatch @35#
    Box jump, 20″ box
    Thruster @35#
    Chest to bar Pull-ups (ring rows)

    Total: 242 (81, 82, 79)

    Went light on bar today helped my score …

  9. Mario Richard

    Hope

    3 rounds of:
    Burpees
    75 pound Power snatch 75#
    Box jump, 24″
    75 pound Thruster 75#
    Chest to bar Pull-ups

    78-73-70
    TOTAL: 221 Rx

    Thanks Mario!

  10. Cheryl

    Hope

    Three rounds of:
    Burpees
    Power snatch #20
    Box jump, 10” box
    Thruster #20
    Chest to bar Pull-ups (ring rows)

    68-64-62 = 194

    Great first class in the new beautiful space.
    Thx Matt.
    Thx for the tour Kevin. I know where not to 💩!

  11. Bobbie-Jo Killam

    Hope

    Three rounds of:
    Burpees
    Power snatch #35
    Box jump, 12” box
    Thruster #35
    Chest to bar Pull-ups (ring rows)

    60-55-50 = 165

  12. Heidi

    Hope:
    Burpees: 13-10-11
    Power Snatches @ 55#: 9-8-8
    24″ Box Jump: 11-9-10
    Thruster: 13-11-12
    Pull Up: 7-7-6
    Total Reps = 145

    Compare to June 2018 of 143 Reps with box jumps at 20″….A PR is PR 🙂

    Love the new space. Big congrats in getting it opened.

  13. Sam Craig

    Hope:

    Three rounds of:
    Burpees
    Power snatch 30#
    Box jump 18”
    Thrusters 30#
    Ring Rows

    54/48/48/ Total: 150

    Didn’t go full tilt as I’m still recovering a bit from this cold but holy that was still a workout. Power snatches felt good. First time doing box jumps since c-section and they felt ok now to get them back up to 20”. Thrusters were horrible. Great new location. Congratulations Kevin & Jo.

  14. Craig Hatto

    3 rounds of:
    Burpees
    Power snatch 75#
    Box jump, 24″
    Thruster 75#
    Chest to bar Pull-ups

    TOTAL: 146Rx

    Heart rate got jacked on this one.

    Gym looks awesome. Great job for all those who helped get things done.

  15. Christie Neate

    Hope

    Three rounds of:
    Burpees
    75 pound Power snatch *55#
    Box jump, 24″ box *12” + 25lb plate
    75 pound Thruster *55#
    Chest to bar Pull-ups *ring rows

    182 Reps
    Each round went the same 10-10-10-10-20 except the last one I got two additional box jumps 😏

    Thanks for the class Mario, sharing the bar Janelle and tour Kevin; congratulations again!!

  16. Kevin

    Rx’d – 85 reps each round – 255 (a far cry from my 291 PR – mainly lack of box jumps today)

    Happy I jumped in the 5pm class.

    It was great seeing all the wide eyes and happy faces today.

  17. Aubrey

    Hope

    Three rounds of:
    Burpees
    75 pound Power snatch 55
    Box jump, 24″ box. 20
    75 pound Thruster 55
    Chest to bar Pull-ups ring rows
    203
    Thanks Matt

  18. Wod Rx but with set reps to go easy on my back
    15-10-15-10-10 for 60 each round
    (180 total)

    First wod with weight in almost 8 weeks and first snatch(es) in 8 weeks 😱 #progress

    Love our new home ❤️
    Congrats Kevin & Jo

  19. Fred

    Hope

    Three rounds of:
    Burpees
    75 pound Power snatch
    Box jump, 24″ box
    75 pound Thruster
    Chest to bar Pull-ups
    Score: 60-60-60 (total 180 reps) @ 65#

  20. Marcel

    Mobility
    WU x 1
    Group Mobility + WU

    WOD: Hope

    Three rounds of:
    Burpees
    Power snatch @ 75#
    Box jump, 20″ box
    Thruster @ 75#
    Chest to bar Pull-ups

    Total: 173

  21. Roxanne

    Hope

    Three rounds of:
    Burpees
    Power snatch 40#
    Box jump, 18″ box
    Thruster 40#
    Ring Rows

    198

    I’m hopeful that CFM will blossom in this new location. I am hopeful that I will post on the WOD blog more often. I am hopeful for PRs. I am feeling much more hopeful the day after this WOD than I was immediately after it…and especially during it.

  22. Mario A.

    Crossover Symmetry 2×10 reps

    E2M x5
    10x DB Lat Raises 12#

    E2M x5
    10x DB High Pull per side 15#

    EMOTM x10
    Hollow Hold 15 secs

    EMOTM x10
    a) 6x GHD Back Extension
    b) 6x GHD Situps

    E2M x5
    10x Glute Bridges 65#

    WOD: “Hope” = 71+62+60 = 193 Rx (PR!)

  23. Lisa MacLaughlin

    Hope

    Three rounds of:
    Burpees
    75 pound Power snatch (35#)
    Box jump, 24″ box (20”)
    75 pound Thruster (35#)
    Chest to bar Pull-ups (RR)
    Rest

    196

Leave a Reply