First Monday back
Hey CFM, now more than ever we NEED you to make sure that if you register for a class you make every effort to show up to that class. We have reduced class sizes to keep everyone as safe as possible but this also means we will have members that are not able to get into a class when they want to.
Out of respect for your fellow members we ask if you are taking a spot in a class to please make sure you are going to use it because you can be sure that someone else would have taken it. If you are not able to go please cancel as far in advance as possible.
We have only been open 3 days and have already had 6 people registered that didn’t show up, which is disappointing when we know there are many who would have scooped up those empty spots. Please keep your fellow CFM peeps in mind when you are registering and if you can’t make it give them the opportunity to take your place.
Thanks for being awesome, see you at the gym.
Deadlift x 5
85-95-105-115-125#
WOD:
6 Rounds
10 Hang Power Cleans @55#
10 Burpees over bar
Time: 7:59
Thanks Ingrid. Great work everyone!
Deadlift x 5
Bar- 85-105- 125-145#
WOD:
6 Rounds
10 Hang Power Cleans @55#
10 Burpees over bar
Time: 6:52
Deadlift x 5
135 – 185 – 205 – 225 – 240
WOD:
6 Rounds
10 Hang Power Cleans @65#
10 Burpees over bar
I messed up and though I had the wrong weight on the bar even though I didn’t.
My first 2 rounds of burpees were SO FAST!
My first 2 rounds of burpees were TOO fast!
Glad to be back!
TIME: 4:59
Deadlift x5
135 – 155 – 175 – 175 – 175
Kept it light, focused on form and touch & go, felt great!
WOD
5 Rounds
8 Hang power cleans 64#
8 Down-ups
5:26
Felt thoroughly wrecked, wrist felt ok for the cleans…looking forward to continuing to build the wrist back up 🙂
SO GOOD TO BE BACK!!!!
64# cleans? That’s new 🙂
Deadlifts x5 (4-5 sets building)
35-55-65-75-85#
Orange WOD 5 rounds for time;
8 Hang Power Cleans (35#)
8 Down ups over bar (mix of hops / step-overs)
= 5:19
Thanks Ingrid!
Felt good to be back.
WOD – Blue
6 rounds
8 HPC @ 65#
8 burpee over bar
Time: 5:42
Thanks guys
Deadlift x 5
Bar- 85-105- 115-125-135#
WOD:
6 Rounds
8 Hang Power Cleans @55#
8 Burpees over bar (jumped burpees out/in but walked over the bar to minimize strain on my Achilles)
Time: 5:20
Thanks Blake!
It was so great to do a “regular” CrossFit class again!
Deadlifts x5
125-135-145-155
5 Rounds for time (Orange)
8 HPC (35#)
8 Down ups over bar
4:24 time
Deadlift x 5
95-115-135-145#
WOD:
6 Rounds
8 Hang Power Cleans @45#
8 Burpees over bar
Time: 5:48
Deadlift x 5
135 – 155 – 185 – 205 – 215#
WOD:
6 Rounds
10 Hang Power Cleans @75#
10 DnUps over bar
Time: 8:09
Deadlift x 5
85-105-125-125-125-125
WOD:
6 Rounds
8 Hang Power Cleans @55#
8 Burpees over bar [1 foot before the other little hop, my legs don’t want to jump after doing front squats yesterday]
Time: 6:19
Dead lifts (BLUE)
35-65-85-105-125
WOD
6 rounds capped at 10 minutes:
8 Hang Power Cleans (@ 55#)
18 sit ups
Time 8:41
I thought I was doing ORANGE but I see now that I did not 🙁 …but I did have fun…thanks Ingrid!
Dead lifts (Blue) 5×5 sets increasing in weight
135-155-185-205-215
WOD:
6 Rounds
8 Hang Power Cleans 65#
8 Burpees over bar
Time 7:46
Thanks Blake
Left my phone (with subsequent level method details in my car…)
Deadlift 5×5
125
Actually Brown level, should have built up. Next time!
Orange Level WOD in 5:11
Should have done blue or purple based on weightlifting (brown) and API (purple) levels.
Tomorrow, brining my phone.
Thanks Kevin!
Lunch run
30 min 5.92km. Would have been 6 km but I have to save a butterfly from the road.
Deadlift x5. Took them nice and slow
135/185/185/185/185
6 rounds
10 hang power cleans 75#
8 over bar burpees.
7:05
DL x5
85-105-125×3 sets
6 rounds
10 PC @ 55
10 Burpee over bar
6:44
It felt great to be back!!!
Tried to keep up with the 2 Dan’s but I failed…next time! 😉
Deadlift x 5
95#, 135#, 155#, 185#, 205#
Wod: purple
6 rounds:
10 Hang power clean-75#
10 burpees over bar
Time: 6:30
DL 5x up to 125#
wod 5rds 8HPC (35#) + 8 down ups
4:37
Deadlifts to 125#
Purple stuff.. 8:50.
I haven’t worked out in a month or so. So glad to be back. 🙂
Deadlift x 5
135 – 155 – 185– 205– 245- 250
WOD:
6 Rounds
10 Hang Power Cleans @75#
10 Burpees over bar
TIME: 6:21
Thanks Ingrid!
Deadlift x 5
95 – 135 – 185 – 205 – 225
WOD:
6 Rounds
8 Hang Power Cleans @65#
8 Burpees over bar
TIME: 4:38
Thanks Blake!
Dead lifts (Blue) 5×5 sets increasing in weight
125-145-165-185-205
WOD:
6 Rounds
8 Hang Power Cleans 55lbs
8 Burpees over bar
Time 7:43
Thanks Marcel 😊
Dead lifts x 5
Built up to 140#
6 Rounds
10 HPC @ 55#
10 Burpees over Bar
8:58
Loved lifting that bar this morning & seeing all those 6 a.m. faces 🙂
Deadlift x 5
135 – 185 – 205 – 225 – 240
WOD:
6 Rounds
8 Hang Power Cleans @65#
8 Burpees over bar
Time: 6:53
Deadlift x 5
135 –155 – 185 – 205 – 225
WOD:
6 Rounds
8 Hang Power Cleans @65#
8 Burpees over bar
Time: 7:21
Good to be back! Great first class kids. Thanks Kevin!
Deadlift ×5(slow)
135-185-205-245-260
Wod with 75#- 6:16
Deadlifts x 5
135-155-165-185-205
6 Rounds
8 HPC 65#
8 Burpees over Bar
7:55
Deadlift — 125/145/165/185/195
WOD —
10 HPC @ 5#
10 BOB
6:32
Thanks, Marcel! Awesome class!
Deadlift x 5
65-85-105-125-145#
WOD:
6 Rounds
10 Hang Power Cleans @55#
10 Burpees over bar
Time: 9:27
Fun to be back in the gym!
Deadlift
Build up to a heavy set of 8 reps. *Don’t go to failure. Record all sets and reps
85×8, 120×8, 140×8, 160×8
20# PR at home
Tabata Situps
20 sec on, 10 sec off, 8 rounds. Score is your lowest round
10-10-10-10-10-9-9-9
Score 9Tabata
Air Squats
20 sec on, 10 sec off, 8 rounds. Score is your lowest round
16, 15, 14, 14, 14, 14, 14, 14
Score 14