Updates

19
Feb

Updates

-Our trainers (and some members) are taking a first aid course this weekend. The gym will be closed on Saturday. We do have 1 spot available if you or someone you know would like to take the 1 day training course.

-Next Saturday, March 2nd, we’ll be hosting the CrossFit Total. Finally, it’s time to re-test all your lifts! We will be draining the wait list, so come on out and put yourself to the test.

Back Squats x5
40-50-60%

Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats

18 Responses

  1. Gabriel

    WUx1 + CS

    Back Squats x5 based on 255#
    100-130-153

    Try to complete in 20 minutes:
    5 strict pull-ups
    10 push-ups
    15 squats
    10 strict pull-ups
    20 push-ups
    30 squats
    20 strict pull-ups
    40 push-ups
    60 squats
    40 strict pull-ups
    80 push-ups
    120 squats

    time–>19:27 as RX’d

    Thanks Shane!

  2. 6 YEARS AT CFM!!!! WOOHOO!!!!!

    Pre-WOD: 1 mile ruck in ~18 minutes with 35#

    Back Squats x5
    95 – 115 – 135

    WOD:
    5 Ring rows
    10 Right-arm dumbbell floor press 30#
    15 squats
    10 Ring rows
    20 Right-arm dumbbell floor press 30# *barely completed 20 reps, decreased weight next set
    30 squats
    20 Ring rows
    40 Right-arm dumbbell floor press 20# *was down to sets of 2 and 1 at the end, decreased again next set
    60 squats
    40 Ring rows
    80 Right-arm dumbbell floor press 15#
    120 squats

    Completed 31/120 squats

  3. Christie Neate

    Back Squats x5
    40-50-60%
    100-125-140#

    Try to complete in 20 minutes:
    5 strict pull-ups
    10 push-ups
    15 squats
    10 strict pull-ups
    20 push-ups
    30 squats
    20 strict pull-ups
    40 push-ups
    60 squats
    40 strict pull-ups
    80 push-ups
    120 squats

    40 pushups in the round of 80 / Ring Rows
    Thanks Cara!

  4. AMY HOGAN

    Back Squats x5
    40-50-60%
    70-90-105#

    Try to complete in 20 minutes:
    5 strict pull-ups
    10 push-ups
    15 squats
    10 strict pull-ups
    20 push-ups
    30 squats
    20 strict pull-ups
    40 push-ups
    60 squats
    40 strict pull-ups
    80 push-ups
    120 squats

    50 pushups in the round of 80 / Ring Rows

  5. Stephdh120

    Back sq x5
    65/85/100#

    Wod 20min
    5 Ring rows
    10 push-ups(box)
    15 squats
    _
    10 RR
    20 PU
    30 Sq
    _
    20 RR
    40PU
    60 Sq
    _
    40 RR
    80 PU
    120 Sq
    _
    Time: got 110 squats in at time…close

  6. Bobbie-Jo Killam

    Back Squats x5
    40-50-60%
    85-110-130#

    Try to complete in 20 minutes:
    5 strict pull-ups
    10 push-ups
    15 squats
    10 strict pull-ups
    20 push-ups
    30 squats
    20 strict pull-ups
    40 push-ups
    60 squats
    40 strict pull-ups
    80 push-ups
    120 squats

    75 pushups in the round of 80 / Ring Rows

  7. Marcel

    WUx1 + CS

    Back Squats x5

    135-155-175

    Try to complete in 20 minutes:
    5 strict pull-ups
    10 push-ups
    15 squats
    10 strict pull-ups
    20 push-ups
    30 squats
    20 strict pull-ups
    40 push-ups
    60 squats
    40 strict pull-ups
    80 push-ups
    120 squats

    Got to 42 of 80 push-ups as RX’d

  8. Aubrey

    Back Squats x5
    40-50-60%
    135, 150, 185
    Try to complete in 20 minutes:
    5 strict pull-ups
    10 push-ups
    15 squats
    10 strict pull-ups
    20 push-ups
    30 squats
    20 strict pull-ups
    40 push-ups
    60 squats
    40 strict pull-ups
    80 push-ups
    120 squats
    63 of 80 pushups….tough wod!
    Thanks Amanda!

  9. Roxanne

    Back Squats x5
    95-120-140

    Try to complete in 20 minutes:
    5 ring rows
    10 push-ups (24″ box)
    15 squats
    10 ring rows
    20 push-ups
    30 squats
    20 ring rows
    40 push-ups
    60 squats
    40 ring rows
    80 push-ups
    120 squats

    60/80 push-ups at the time cap. …. those push-ups… seriously wanted to flip my box up to 30″…didn’t.

    + 4 mile 30# ruck

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