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
That felt nice.
27:50 when i wasnt expecting to meet the cap. Whoot whoot!
9 Rounds
90m run
9 burpees on plate
9 OH lunges (#10)
9 box jumps or step ups 20″
26:32 with step ups
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
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!
Nice work Greg! Thanks for the boost at the end. π
9 Rounds
90m run
9 burpees on plate
9 OH lunges (#25)
9 box jumps or step ups 20β³
26:23 with mostly box jumps with a few step ups
HAPPY ANNIVERSARY CFM! WOOT!
Fun times Aubrey! You were speedy even with the plate change. π
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.
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 20β³
TIME: 35 min…7 lunges and 9 Box Jumps short
Thanks for the push Greg and Gabe…thanks for the H2O Jackie.
Way to dig deep Mark excellent finish!
No problem. You did great Mark.
9 Rounds
90m run
9 burpees on plate
9 OH lunges (#25)
9 box jumps 20β³
21:00
Happy Birthday CFM! It was fun, but 10am is hot!!
Wow an amazing performance Laura, well doneππͺ
That was fun…great crowdππ 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!
Mob + Crossover Symmetry
Birthday wod
Group warm up.
90 m run
9 burpees plate jumps 45#
9 OH lunges 45#
9 box jumps 20β³
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!!
WOW nice work Gabe.
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!
“Fun”
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.
You had a great morning Jackie! Nice job at the end. Looking forward to Monday morning warm up !!
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.
9 rounds
90m Run
9 Burpees on a plate
9 OH Lunges β 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