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Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
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520 Edinburgh Dr. Moncton, NB E1E 4C6

21.3 and 21.4

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Class times are changed to:
5:45-7am, 7:15-8:30am, 8:45-10am, 12-1:15pm, 4-5:15pm, 5:30-6:45pm, 7-8:15pm

Please know what youโ€™re doing before you arrive. If youโ€™re not sure, ask any amazing coach.

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70 Responses to “21.3 and 21.4”

  1. Great energy this morning in the gym! Thanks for all of the prep work today and for the entire open.

    21.3 Scaled Masters
    15 FS @ 35#
    30 Sit-ups
    15 Thrusters
    Rest 1 Minute

    15 FS
    30 Jumping Pull-ups
    15 Thrusters
    Rest 1 Minute

    15 FS
    30 C2B Pull-ups (practice, but a no go)

    136 Reps

    21.4
    DL
    Clean
    HPC
    PJ
    55, 65, 75, 80

    Thank you to my judge Gabe for judging the past 3 weeks, and for being an amazing and inspiring athlete. Love ya Gabe!!!

  2. 21.3 – Scaled

    15 Front Squats @ 45#
    30 Hanging Knee Raises
    15 Thrusters @ 45#

    Rest 1 min

    15 Front Squats
    30 Chin over Bar Pull Ups
    15 Thrusters @ 45#

    Rest 1 min

    15 Front Squats
    30 C2B Pull Ups
    15 Thrusters

    I made it to 19 Chin over bar pull ups for total of 79 Reps at 15 min. time cap
    Pull ups were 1 at a time with a few failed reps & LOTS of rest between each attempt.
    My foul language during WODS has been “mostly” absent this past year AND we’ve not been doing pull ups this past year….WEIRD coincidence, I know ๐Ÿ™‚

    21.4

    1 Dead Lift
    1 Power Clean
    1 Hang Clean
    1 Push Jerk

    95-105-110

    Happy with that!

    Loved the atmosphere in the gym this morning. Lots of people pushing outside their comfort zone & lots of cheering. Shout out to my Open Buddy, Candace. It was great teaming up with you for each of these past 3 weeks!

  3. 21.3 – Blue

    15 Front Squat @55#
    20 HLR
    15 Thrusters

    1 min rest

    15 Front Squat
    30 Jumping Pull Ups
    15 Thrusters

    1 min rest

    15 Front Squat
    30 Jumping CTB
    15 Thrusters

    1 min rest
    Finished 6/15
    Total 161 Reps (6/15 in last round of Thrusters)

    21.4

    1 Dead Lift
    1 Power Clean
    1 Hang Clean
    1 Push Jerk

    75#-85#-95#

    I am so very grateful to have experienced my first Open at CFM. Can’t wait to do it again next year!
    I have all year to get better for these crazy (but still fun) workouts ๐Ÿ˜€

    Good job everyone!

  4. WOD 21.3

    15 Front Squats
    20 HLR
    15 Thrusters
    Rest 1 min
    15 Front Squats
    30 Jumping Pullups
    15 Thrusters
    Rest 1 min
    15 Front Squats
    30 Jumping C2B
    15 Thrusters

    45#
    Time = 14:04

    WOD 21.4

    in 7 min build to a max load:
    1 Deadlift
    1 Clean
    1 Hang Clean
    1 Jerk

    Max = 80#

  5. 21.3 โ€“ Open Scaled

    15 Front Squats @ 65#
    30 Hanging Knee Raises
    15 Thrusters @ 65#

    Rest 1 min

    15 Front Squats
    30 Chin over Bar Pull Ups
    15 Thrusters

    Rest 1 min

    15 Front Squats
    30 C2B Pull Ups
    15 Thrusters

    I made it to the C2B and got 2 reps and couldn’t get my chest up to the bar anymore.
    Total: 137 reps (Tiebreak Time: 12:09)

    21.4

    1 Dead Lift
    1 Power Clean
    1 Hang Clean
    1 Push Jerk

    85-100-120-130

    Very happy with this. I thought I might get 120 and once I did I still have a bit of time to try one last time.

    Agree with the comments about the atmosphere. This workout allowed you to watch and cheer on others. Great job everyone. Look forward to next year’s Open. Did all my pull-up strict, so goal is to learn how to kip so I can string more of them together. ๐Ÿ™‚

  6. 21.3 โ€“ Scaled

    15 Front Squats @ 45#
    30 Hanging Knee Raises
    15 Thrusters @ 45#

    Rest 1 min

    15 Front Squats
    30 Chin over Bar Pull Ups
    15 Thrusters @ 45#

    Rest 1 min

    15 Front Squats
    30 C2B Pull Ups
    15 Thrusters

    Purple would have been my ideal workout, but tried to do what i could for my team
    Completed 6 C2B pullups at time cap. Really need to learn to kip so all my pull ups were strict haha

    21.4

    1 Dead Lift
    1 Power Clean
    1 Hang Clean
    1 Push Jerk

    85-105 – Just wasn’t’ feeling it today

  7. 21.3 as:
    15 front squat
    30 HKR
    15 thrusters
    Rest 1 min
    15 front squat
    30 jumping pull ups
    15 thrusters
    Rest 1 min
    15 front squat
    30 ring rows
    15 thrusters

    Time – 14:13

    Then immediately into 21.4:
    Max weight complex of
    Deadlift – Clean – Hang Clean – Jerk

    Skipped my planned first lift, went right for my second and thid.

    115 – 125 (SUCCESS!)

    Heaviest split jerk in a VERY long time!

    This WOD was tough, but REALLY good. I loved this one!

  8. Everyoneโ€™s energy was obvious this morning during the 6am class!!! It was a great environment for some of my firsts during this workout!!

    21.3 – Yellow

    12 Front Squats @ 35#
    20 Hanging Knee Raises
    12 Thrusters
    Rest 1 Minute

    12 Front Squats @ 35#
    20 Jumping Pull-ups
    12 Thrusters
    Rest 1 Minute

    12 Front Squats @ 35#
    20 Ring Rows
    12 Thrusters @ 35#

    *** Completed 10:47

    21.4

    Dead Lift
    Clean
    Hang Power Clean
    Push Press

    55#, 65#, 70#, 75#

    Thank you to my judge Melanie!! This was an awesome experience!!

    Thank you Ingrid and Kevin!!!

  9. Rx 75 reps

    I will take that for a personal win

    I did 30 T2B

  10. Workout 21.3.
    For total time:

    15 front squats @95
    30 toes-to-bars
    15 thrusters @95
    Then, rest 1 minute before continuing with:
    15 front squats @95
    30 chest-to-bar pull-ups
    15 thrusters @95
    Then, rest 1 minute before continuing with:
    15 front squats @95
    30 bar muscle-ups
    15 thrusters @95

    At time cap of 15 minutes got to 11 BMU (146 reps total) Goal was to get to them and get a few so happy about that.

    Workout 21.4
    Complete the following complex for max load:

    1 deadlift
    1 clean
    1 hang clean
    1 jerk

    135-155-160

    Thanks for being my judge throughout the 2021 Open Jackie. You are awesome!

    Great Open again! Hats off to all athletes, especially the first timers participating in the open, it gets better every year ๐Ÿ™‚
    Thanks a bunch for putting all this together at the last minute and making it work Kevin! Am sure it is not easy with Castro at the helm ๐Ÿ˜›
    Merci Ingrid for being the 6am official and superific open coach!

  11. 21.3 Masters Women (55-59) Scaled
    135 reps
    Tiebreaker 8:03
    Max lift 70# (failed 75# jerk)

    Thank you Karen Cormier and great job today! Thanks Kevin for all that you do. ๐Ÿค—

  12. Workout 21.3.
    For total time:

    15 front squats @95
    30 toes-to-bars
    15 thrusters @95
    Then, rest 1 minute before continuing with:
    15 front squats @95
    30 chest-to-bar pull-ups
    15 thrusters @95
    Then, rest 1 minute before continuing with:
    15 front squats @95
    30 bar muscle-ups
    15 thrusters @95

    At time cap Got to 1 BMU (136 reps total)… 2 no reps but happy with that

    Workout 21.4
    Complete the following complex for max load:

    1 deadlift
    1 clean
    1 hang clean
    1 jerk
    135-185 (OK)-195# (failed)

    Got to workout with my eldest daughter and that was fun!

  13. 21.3 Orange.

    Made it to 135 reps total which I was happy about!

    21.4

    105# for the complex. Tried twice for 115# (failed the clean for the first, then failed the hang clean for the second)

    I’ve done open WODs before but this is the first year I actually do all of them!

  14. 21.3 Rx: 135 reps, tiebreak 10:29
    21.4: 105#

    Thanks Kevin

  15. WOD 21.3 RX

    15 front squats @65#
    30 toes-to-bars
    15 thrusters @65#
    Then, rest 1 minute before continuing with:
    15 front squats @65#
    30 chest-to-bar pull-ups
    15 thrusters @65#
    Then, rest 1 minute before continuing with:
    15 front squats @65#
    30 bar muscle-ups
    15 thrusters @65#
    Total: 120 reps. T2B and C2B were painfully slow as singles. Apparently I do not have any muscle memory of stringing them together ๐Ÿคทโ€โ™€๏ธ

    WOD 21.4
    Deadlift
    Clean
    Hang Clean
    Jerk

    105-115-120# (thanks for the push Kevin…I was spent)

    Great little Open. Thanks for all the effort that went into it.
    Good job CFM and good luck to everyone ๐Ÿ’ช

  16. Seriously regretting the step ups yesterday. However, showed up and got it done.
    21.3
    15 front squats
    30 KKR
    15 thrusters

    15 front squats
    30 jumping pull-ups (depends preferably)
    15 thrusters

    15 front squats
    30 ring rows
    15 thrusters

    10:40

    21.4
    Ended at 125 (I think the bar was heavier then the posted 45 but John assured me it wasnโ€™t)

  17. 21.3 โ€“ Scaled

    15 Front Squats @ 45#
    30 Hanging Knee Raises
    15 Thrusters @ 45#
    Rest 1 min
    15 Front Squats
    30 Chin over Bar Pull Ups
    15 Thrusters @ 45#
    Rest 1 min
    15 Front Squats
    30 C2B Pull Ups
    15 Thrusters

    144 reps – C2B PR/firsts

    21.4

    1 Dead Lift
    1 Power Clean
    1 Hang Clean
    1 Push Jerk

    85-95-105

    Thanks to Kevin and Amanda for the great coaching!

  18. 21.3
    scale
    79 rep
    21.4
    145#

  19. 21.3 scaled

    15 Front Squats @ 45#
    30 Hanging Knee Raises
    15 Thrusters @ 45#

    Rest 1 min

    15 Front Squats
    30 Chin over Bar Pull Ups
    15 Thrusters @ 45#

    Rest 1 min

    15 Front Squats
    30 C2B Pull Ups
    15 Thrusters

    Made it to the Front Squats in second set ๐Ÿ˜‚
    Tie break time 2:20

    21.4
    Deadlift
    Clean
    Hang clean
    Jerk

    60-80-90

    Was able to clean the 95 but failed on the hang clean

    Thanks Kevin and Amanda and to my wonderful judge Trina

  20. 21.3 Scaled
    120 reps
    21.4
    135#

  21. Wod: 21.3 scaled
    I got 161 reps, tie break 8:26. Struggled with pull ups and chest to bar pull-ups. Need more work in the kipping skills. I enjoyed knowing what I could do and knowing what I canโ€™t do!

    Wod 21.4

    135#.
    I tried 155# couldnโ€™t hang clean it, didnโ€™t trust myself going under the bar.

    Had a fun time participating on my first open.

  22. 15 FS 45#
    30 HKR
    15 thrusters

    1 min rest

    15 FS
    30 jumping pull-ups
    15 thrusters

    1 min rest

    15 FS
    30 ring rows
    15 thrusters.

    The struggle was real during this one. Got 10/15 thrusters in the last round done, then:

    75-85-90(failed the jerk on the 90)

    Huge shoutout to Matt for being my judge and talking me through the workout.

  23. 21.3 scaled 120 rep time 14:31 21.4 135 /155/165

  24. 21.3 as:
    15 front squat
    30 HKR
    15 thrusters
    Rest 1 min
    15 front squat
    30 jumping pull ups
    15 thrusters
    Rest 1 min
    15 front squat
    30 ring rows
    15 thrusters

    Time โ€“ 13:38 @45#

    Then immediately into 21.4:
    Max weight complex of
    Deadlift โ€“ Clean โ€“ Hang Clean โ€“ Jerk
    85-95-100#
    Failed 105# on the HPC

  25. 21.3 scaled

    15 Front Squats @ 65#
    30 Hanging Knee Raises
    15 Thrusters @ 65#

    Rest 1 min

    15 Front Squats 65#
    30 Chin over Bar Pull Ups
    15 Thrusters @ 65#

    Rest 1 min

    15 Front Squats 65#
    30 C2B Pull Ups
    15 Thrusters 65#

    Completed up to12 C2B (147/180 Reps)

    21.4
    Deadlift
    Clean
    Hang clean
    Jerk

    85-95-115-145

    Thanks Kevin and Amanda!!

  26. 21.3 โ€“ Scaled

    15 Front Squats @ 45#
    30 Hanging Knee Raises
    15 Thrusters @ 45#
    Rest 1 min
    15 Front Squats
    30 Chin over Bar Pull Ups
    15 Thrusters @ 45#
    Rest 1 min
    15 Front Squats
    30 C2B Pull Ups
    15 Thrusters

    75 reps โ€“ 2:46

    21.4

    1 Dead Lift
    1 Power Clean
    1 Hang Clean
    1 Push Jerk

    85-95
    115 failed twice on the hang clean

  27. 21.3 scaled
    Tie break time of 8:52
    147 reps

    21.4
    135-155-175

  28. Open WOD Masters Men 55-59 #45
    15 front squats
    30 sit ups
    15 thrusters
    1 minute rest
    15 FS
    30 Jumping PU
    15 Thrusters
    1 minute rest
    15 FS
    30 chin over bar….0 15:00

    4:53 tie breaker for the 15 FS in 3rd round

    #155 on the fourth lift
    Tough one but FUN!

  29. WOD 21.3 RX

    15 front squats @65#
    30 toes-to-bars
    15 thrusters @65#
    Then, rest 1 minute before continuing with:

    15 front squats @65#
    30 chest-to-bar pull-ups
    15 thrusters @65#
    Then, rest 1 minute before continuing with:

    15 front squats @65#
    30 bar muscle-ups
    15 thrusters @65#
    Total: 102 reps

    WOD 21.4
    Deadlift
    Clean
    Hang Clean
    Jerk

    95-115-130-140(f)

  30. 21.3
    135 reps Rx
    Tried for Mu a few times and failed.

    21.4
    205#

    Best part of the night was getting to see Ana’s very first strict chin up. Second best part was seeing her happy tears after the accomplishment. She is amazing for sure.

  31. 21.3 Scaled – 76 reps (1 pull up) tie break time: 2:52
    21.4 – 75# – 95# – 100# (5# PR for jerk!)

  32. WOD 21.3 RX

    15 front squats @95#
    30 toes-to-bars
    15 thrusters @95#
    Then, rest 1 minute before continuing with:

    15 front squats @95#
    30 chest-to-bar pull-ups
    15 thrusters @95#
    Then, rest 1 minute before continuing with:

    15 front squats @95#
    30 bar muscle-ups
    15 thrusters @95#

    10 bar muscle ups and 9:55 tie breaker

    WOD 21.4
    Deadlift
    Clean
    Hang Clean
    Jerk

    95 – 135 – 155 – 165

  33. 21.3
    Got to 19 BMups. Tiebreak of 8:15.

    FS – UB
    T2B – 12-10-5-3
    Th – UB
    FS – UB
    C2B – mostly 5’s, then 3’s
    Th – 9+6
    FS – 9+6
    BMups – 3’s until 12, then 2’s and 1’s

    Complex
    185-210-227-237(F)
    Screwed up the weight. Supposed to be 232. Oh well.

    Beat all my goals for the evening ๐Ÿ™‚

  34. Foundations

    21.3
    -Completed at 8:36
    21.4
    -Max 55#
    -Attempted 65# but failed pissed press! NEXT TIME!! #GOALSETTING

    Thank you Elbita for judging me and making me push myself! <3

  35. 21.3 Scaled
    261 Reps (got 26 C2B at the cap)

    21.4
    DL-PC-HPC-Split Jerk
    Made 155 and 175, failed at 195 HPC (grip)

  36. WOD 21.3

    15 Front Squats
    20 HLR
    15 Thrusters
    Rest 1 min
    15 Front Squats
    30 Jumping Pullups
    15 Thrusters
    Rest 1 min
    15 Front Squats
    30 Jumping C2B
    15 Thrusters

    Did scaled version, only the first 75 reps counted.
    Tiebreak = 1:35
    I decided to continue the scaled version of the WOD with Jumping pull ups and chest to bar pull ups.
    Time= 13:05 I think, I forgot the number ๐Ÿ˜‚๐Ÿ˜…

    WOD 21.4

    in 7 min build to a max load:
    1 Deadlift
    1 Clean
    1 Hang Clean
    1 Jerk

    Max = 155lbs ๐Ÿ˜Š

  37. 21.3 scaled: 14:52

    21.4: 135/155#

    Great job everyone, and thanks to Kristen for the judging!

  38. 21.3: 120 reps RX

    That was a fun one!

  39. Made it to the muscle ups but didn’t get one. So close, but no cigar. I used up my open magic on the doubles.

    Tie break of 9:04

    21.4: 120

    Failed the jerk on the 125.

  40. Great night at the gym tonight. Was so nice to see everyone out giving it their all!!

    Wod as rx’d
    I got 6 bar muscle up’s with a tie break of 10:05

    Lifted 185.

    It was fun to get this one done at the gym

  41. 21.3 = 8 BMUs
    21.4 = 230#

    Great job everyone!

  42. 21.3 Rx 75reps in
    21.4 max lift of 150

  43. 21.3 scaled: 138 reps (3 chest to bar)
    Tie break 11:36

    21.4: 95-115-130

  44. 21.3 Scaled
    Reps: 75
    Tiebreak: 1:51 (Elba said โ€œgo fastโ€ so I did lol)
    21.4
    65# / 85# / 90# (Failed the hang clean)
    Thank you Stacey for judging me, you inspired me to try and do my first pull-up ๐Ÿ’ช
    I felt like a kid that just started to walk for the first time lol! It was a cool night, good job everyone ๐Ÿงก

  45. 21.3 Foundations version = 12:48

    21.4 Heaviest Load = 105#

  46. 21.3 (Foundations) = 12:48

    21.4 = 105#

  47. 21.3 for me looked like
    15 front squat #45
    30 HKR
    15 Thrusters #45

    15 front squat
    30 jumping pull ups
    15 Thrusters

    15 front squat
    30 ring rows
    15 front squat
    Finished with a time of 12:11

    21.4
    Hit a #85 for the complex! I started light so wish I would have had time to try heavier but happy with the 85!

  48. 21.3 โ€“ Scaled

    15 Front Squats @ 45#
    30 Hanging Knee Raises
    15 Thrusters @ 45#
    Rest 1 min

    15 Front Squats
    30 Chin over Bar Pull Ups
    15 Thrusters @ 45#
    Rest 1 min

    15 Front Squats
    30 C2B Pull Ups
    15 Thrusters

    ๐ŸŒŸCompleted 8 C2B ๐ŸŒŸ slow and steady, one rep at a time.

    21.4

    1 Dead Lift
    1 Power Clean
    1 Hang Clean
    1 Push Jerk

    95-115-125#

  49. WOD 21.3 Scaled in 12:23
    WOD 21.4 65#

  50. Fr. squats 35#
    30 Hanging knee raises
    Thrusters 35#

    Fr. squats
    30 Jumping pull ups
    Thrusters

    Fr. squats
    30 ring rows
    Thrusters
    13:23

    Deadlift – clean- hang power clean – push jerk
    55 -65- 75 – 80#

  51. 21.3
    15 Air Squats
    30 Situps
    15 PVC Thrusters
    Rest 1 min
    15 Air Squats
    30 Bench Dips
    15 PVC Thrusters
    Rest 1 min
    15 Air Squats
    30 Pushups
    15 PVC Thrusters
    9:20

    21.4
    Starting exactly 2 min after 21.3:
    AMRAP in 5 min
    20 Lunges
    20 Shoulder Taps

    3rnds 15 lunges = 135 reps

  52. 21.3
    Did purple 155 reps
    21.4
    175#

  53. Mostly Blue 21.3
    15 Front squats (55lb)
    30 HKR
    15 Thruster
    Rest 1 min
    15 FR
    30 jumping pull-up
    15 thrusters
    Rest
    15 FR
    30 jumping chest to bar
    15 thrusters

    Got to 16 jumping chest to bar

    21.4
    DL+clean+hang clean+jerk

    Got up to 115lb

  54. Haha – nothing like reminding everyone to post and then forgetting yourself! Oops

    Well…..21.3 was…. something. I really did go in thinking the pressure of getting a pull-up would force me into getting my first real one, but alas it did not happen. I still had fun with my partner Janet and even kinda liked the lighter thrusters!

    Scaled: 75 reps
    Tiebreak: 2:17

  55. Hmm did see my comment post so Iโ€™ll try again ( a day later ๐Ÿ™‚ )

    21.3- 75 reps
    21.4- max lift 150

  56. First part got to 6 pushups before the cap. 45# second half I did 65# 70# 85# to finish it.

  57. 21.3 – Purple
    156 reps
    21.4
    185#

  58. 2 1.3 as:
    15 front squat
    30 HKR
    15 thrusters
    Rest 1 min
    15 front squat
    30 jumping pull ups
    15 thrusters
    Rest 1 min
    15 front squat
    3 ring rows

    Time โ€“ 15 minutes ๐Ÿ˜ฉ @45#

    Then immediately into 21.4:
    Max weight complex of
    Deadlift โ€“ Clean โ€“ Hang Clean โ€“ Jerk
    85

  59. 21.3 – Purple
    126 reps
    21.4
    185#

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