Bring a friend on Friday

Friday night is bring a friend night! Bros, Bars and Beer. Admission is a friend. We’ll have a quick presentation on ‘what is CrossFit’, a friendly partner workout (with your friend) and we will have some icy beverages available. GUYS ONLY!! (girls areΒ next Friday)

Back Squats x3
70-70-80-80-80%

5 rounds
10 OH Lunges (115/85#)
15 K2E

*option – kick outs

Compare to May 8/14

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62 thoughts on “Bring a friend on Friday”

  1. Greg Doucette

    Well first workout and just turned 50!

    Back Squats x3
    45, 45, 55, 55, 55#
    70-70-80-80-80%

    5 rounds
    10 OH Lunges (10#)
    15 K2E (kick outs)
    4 rounds @ 7:58

    cash out 400m run

    Nice to meet all my new friends and so glad I could help out with those birthday burpees

  2. Mobility
    WU x 1 + 50 Birthday Burpees. Happy Birthday and Welcome Greg!

    Strength: Back Squats x3 (nice sharing the bar Matt and Heidi)
    70-70-80-80-80%
    95-105-110-125-125-125#

    WOD: 5 rounds
    10 OH Lunges (55-55-40-40-40#)
    15 K2E (scaled to kickouts)

    Time: 8:25

    Cashout: 400m run

    Good job 6 am’ers! Thanks Kevin πŸ™‚

  3. Mobility
    WU x 1 + 50 Birthday Burpees. Happy Birthday and Welcome Greg!
    Group wu
    Strength: Back Squats x3
    70-70-80-80-80%
    70-70-80-80-80#

    WOD: 5 rounds
    10 OH Lunges (10#)
    15 K2E (scaled to kickouts)

    Time: 6:58

    Cashout: 400m run

  4. Mobility and Wu x 1, crossover symmetry and 50 bday burpees for Greg!
    Strength, back squats
    185/225/280/280/280/320/320 x 3
    Wod 5 rounds
    10 oh lunges @ 115#
    15 k2e
    8:11 rx 29 second pr.
    Had hard time stringing the k2e together.
    Great class Kevin and great work 6 amer’s!!

  5. Back Squat x3
    105 125 145 145 165 165 165

    5 Rounds
    10 OH Lunges 85#
    15 K2E (on rings..wasn’t sure I could finish on the bar as my k2e are not great)

    8:51

  6. Back Squats x 3
    70-70-80-80-80%
    135-185-200-200-235-235#

    WOD
    Rx 10:01

    K2E challenge with accuracy, rhythm and forearms strength.

  7. Heather Touchie

    Back Squats x 3
    85-85-90-90-90#

    WOD 5 Rounds

    10 OH Lunges at 25#
    15 Kickouts

    9:38

    cash: 400m run

    Last time I did this workout I could barely do the lunges with the bar. YAYS!

    Thanks Kevin!

  8. Back squats x 3:
    110-110-135-135-135

    WOD with 65# & K2E

    = 12:04ish
    11 seconds longer with 10# more on the OH lunges. I’ll take it.
    I didn’t realize how hard the K2E were going to get, I should have broken them up into smaller sets sooner.

    Nice to see you Tony! Hope you’ll come wod with us in the nooners often! πŸ™‚

  9. Back squats x 3:
    125-125-140-140-140

    WOD with 65# & K2E

    = 8:36

    exact same time as last time but heavier on the lunges.

  10. Mobility X1 warm up x1 + 400m run
    Squats 3×55# 2×85# (knee swelling/pain)
    Moded up to one leg beginner pistols?!? (Blake)
    Work out was step ups (orange box)
    With 15# bar. One leg.. And knee raises.
    3rds 5.04min.
    Then did an extra 30 knee raises for fitness, plus 400 m cash out….

    Knee is sore and swollen,, feeling frustrated!!!! Not giving up!!

    1. Great work Tony, don’t get discouraged. There’s always interesting ways to work around issues!!

  11. Back Squats x3
    50-55-60-65-70-75-80

    Thanks for sharing the bar Melanie, and for the tips with my knee πŸ™‚

    5 rounds
    10 OH Lunges 35#
    15 Kick Outs

    Time 10:20

  12. Heather Colleen

    Back Squats x 3
    110-110-130-130# (Then did assisted squats with the purple band. Ohhhh….the burning.)

    WOD 5 Rounds

    10 OH Lunges at 55# first round, shoulder slid funny on the last rep. Then did 5 35# OHL/5 front rack lunges. Then went back to 55# to finish with front rack. It was less disorganized than it looks here.
    15 Kickouts

    8:54

    800m run (No records were set, but I didn’t feel wiped afterwards.)

    And omigod the butt cramps. All day. Randomly. So many butt cramps. Lunges and I are not, and will likely never be, friends.

  13. mob wux1
    +50 b burpees
    back squat x 3
    135×5 wu
    185×3 185×3
    210×3 210×3 210×3
    5 round 75#
    15 K2E
    time 10:38

  14. Mob + WUx2 + 10 mins of couch stretch

    Hang Power Snatch x5
    45-65-85

    Hang Snatch
    95×5
    115x3x2
    135x1x5
    … finally snatching feels decent. Progress.

    Group WU

    Back Squat x3
    185-225-225-260-260-260

    WOD Rx = 11:28
    … +20# and about 2 min slower than last time. OH lunges were tough, took me 2 rounds to figure out I was keeping my weight in the back too much. K2E broken up into sets of 5 until last 2 rounds, sets 3-4

    Cashout: 400m Run

  15. 400m run
    Back squats x3 with Alaina and Tiffany
    115-115-130-130-130# these felt good

    Wod with 55# and kickouts
    6:23
    My triceps…

    400m run
    Great class Steph! Glad to get in for one of yours!

  16. WU x 1 +50 Burpees for Greg. Welcome to CFM 6:00 am crew. Congrats on your first class! You really know how to make an impression πŸ™‚

    Back squats x 3
    WU 95
    105-110-125-125-125

    WOD 5 rounds
    10 OH lunges 65#
    15 K2E switched to kick outs in rounds 2 to 5
    Time 8:36

    1. Thank you Heidi was an awesome experience and it was a pleasure to meet and workout with the 6am crew.

      Greg

  17. Back Squats x3
    185-225-225-260-260-260

    WOD Rx’d
    7:30 (1:08 PR!)

    Thanks for the ankle work Vanessa!

    1. Holy crap, nice pr… Really going to have to work to catch you next time!! Nice work!?

  18. Back Squats x3
    135-150-150-175-175-175#

    WOD @ 75#, K2E on the rings
    Time: 10:47

    K2E took all the time!! OH lunges felt good, had never done them before.

    Thanks Marcel, great job coaching your first class!!

  19. Mob
    WU x1
    400m run

    Back Squat x3 (WU @ 55#)
    105-105-120-120-120#

    WOD : 12min cap 5 rounds
    10 OH Lunges (35#)
    15 Kickouts

    Time: 9.36

    400m run

  20. Mob WU and 400m run

    Back Squat x3
    55, 65, 75, 75, 80, 80, 80

    5 Rounds
    10 OH Lunges 20#
    15 kick outs
    8:28

    400m run again

    Great big class for you Marcel πŸ™‚

  21. 3:00 Lab
    Mob and WUx 1
    Ring rows at 3 feet out: 10
    Push-ups from toes 10+ 5
    Row 500m. 2:00
    Beat swings x 10
    One TTB today!!
    Thrusters practice: 5 x 35#, 5x 55#
    WOD: Fran
    21-15-9
    Thrusters #65
    Ring Rows 3 feet out
    Time: 6:59
    Thanks for joining me Davis! Thanks Steph πŸ™‚
    This one left a bad taste!!
    4:00 class
    Back Squats x 3
    5x 35#, 3x 85#
    3x (115-115-130-130-130) Nice sharing the bar with Tiffany and Vanessa!!
    WOD: 5 tough rounds
    10 OHLunges #55
    15 kickouts
    Time: 9:44
    Brutal doing these back to back but glad I did it! Thanks for the great coaching Steph!!
    400m hobble

  22. – Mob
    – WUx1

    Back squat x3:
    135(x5)-165-165-185-185-185

    WOD: 5 rounds…
    – 10 OH weighted lunges 75#
    – 15 K2E
    = 11:39, 10 seconds less than last time with 10 more #, lunges felt way worse than I remember but K2E felt way better (still difficult and slow, but more consistent)

  23. Back Squat x 3

    135# WU

    200, 200, 230, 230, 230

    WOD

    10 weighted OH lunges scaled to 65#
    15 K2E

    4 rounds + 7 K2E at 12 min cap

    Big thanks to the huge 5 o’clock class, this was the first class I coached (under Kevin’s watchfull eye). Apart from a few technical issues, sorry about the clock, things went well – lots of great energy!

  24. Back Squats x3
    70-70-80-80-80#
    70-70-80-80-80%

    5 rounds
    10 OH Lunges (35#)
    15 K2E (kick outs)
    9:50

    cash out 400m run

  25. Mobility and Wu x 1 and 50 bday burpees for Greg!
    Strength, back squats
    185-185-210-210-210

    Wod 5 rounds
    10 oh lunges @ 85#
    15 k2e
    Time–>7:58

  26. M+WU+ 400m run
    Group M+WU

    Back squat x3
    70-70-80-80-80%
    85-85-100-100-100lb

    WOD: 5 rounds of
    10 OH lunges 45lb
    15 kickouts

    8:27

  27. 400 m run

    back squats x 3
    65-65-70-70-70 #

    WOD

    5 rounds
    10 OH lunges 10#
    15 Kickouts

    4 rounds +8 OH lunges

    cash out 400 m run

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