CFM does Squash

April 28th, at 7pm, we will be headed to the Moncton Squash Club for an introduction to the sport. The head coach will be there to provide a clinic. No experience or equipment necessary. The best part – it’s FREE!

Back Squats x3
50-60-70-80-85-80-70%

Intro WOD
AMRAP in 10 min
5 Pushups
10 Situps
15 Squats

Compare to Apr.26/16

26 thoughts on “CFM does Squash”

  1. Back Squats x3
    50-60-70-80-85-90-95
    135-185-205-215-225-235-245

    Intro WOD
    AMRAP in 10 min
    5 Pushups
    10 Situps
    15 Squats

    11 rounds + 4 push ups

    Did this WOD in April 2016 and got 10 rnd + 2 sit up. So PR of almost 1 rnd.
    Haven’t tested back squat in probably 8+ months so did a 3 RM instead.
    I think last time I tested back squat was #185 (long time ago). so double PR today!

    Thanks for the class Mario
    And good job 6 am crew!!

  2. Mobility
    WU + 1
    Group WU + Mobility

    Back Squats x 3 (Nice sharing the bar Heidi)
    50-60-70-80-85-80-70%
    85-100-120-135-145-135-120#

    Intro WOD
    AMRAP in 10 min
    5 Pushups
    10 Situps
    15 Squats

    Total: 12 rounds even
    42 rep PR

    Thanks Mario. Good job everyone!

  3. MOB + Group WU & MOB

    Back Squats x3
    50-60-70-80-85-80-70%
    135#x5 – 165# – 185# – 210# – 225# – 210# 185#

    Intro WOD – AMRAP in 10 min
    5 Pushups
    10 Situps
    15 Squats

    TOTAL: 8 Rnds + 3 Squats
    Good job on the squats Gabe…Thanks Mario.

  4. Back Squats x3
    50-60-70-80-85-80-70%
    135-155-175-205-225-205-185
    Intro WOD
    AMRAP in 10 min
    5 Pushups
    10 Situps
    15 Squats

    11Rounds + 10 Situps

    Did this one last year but being the Noob that I was, I didn’t write down my reps! LOL 🙂

    Thanks Mario!

  5. Back Squats x3 with Karen (thanks for sharing the bar!)
    50-60-70-80-85-80-70%
    65-85-95-105-110-105-95#

    Intro WOD
    AMRAP in 10 min
    5 Pushups
    10 Situps
    15 Squats

    8 Rounds + 5 Push Ups. Goal was 10.
    Not real happy with this; went way too slow with the squats for the first three rounds. Noted for next time around …

    Thanks Matt!

  6. 8h30 class:

    Back Squats x3
    145-170-200-225-245-225-200#

    WOD = 12 + 5 pushups (Not a PR but still in the same round. I will take it)

    9h30 open gym:

    EMOTM 10 mins – 6 pushups
    EMOTM 10 mins – 6 ring pushups
    EMOTM 10 mins – 6 DB Bench Press 40#

  7. MOB + WUx1 + 25 Fast burpees
    Group WU & MOB

    Back Squats x3
    50-60-70-80-85-80-70%
    135#x5 – 165# – 185# – 210# – 225# – 210# 185#

    Intro WOD – AMRAP in 10 min
    5 Pushups
    10 Situps
    15 Squats

    TOTAL: 14 rounds + 13 reps (8 Situps)
    PR of 18 reps from last time.

    Awesome work am’ers!

  8. Mob
    WU x1
    Group WU & Mob

    Back SQ x3
    75-85-95-105-125-105-95#

    Intro WOD
    AMRAP 10 mins
    5 Pushups
    10 Situps
    15 Squats
    Total: 8 rounds 3 pushups

  9. Back Squats x3
    50-60-70-80-85-80-70%
    65-80-90-105-110-105-90lb

    Intro WOD
    AMRAP in 10 min
    5 Pushups
    10 Situps
    15 Squats

    11 rounds+ 5 pushups

  10. Back squats x3 ❤
    135-175-200-225-240-225#
    (no time for last set @ 200#)

    WOD:
    13+4 situps

    No PR (6 less reps) but squatted a whole lot more than last April, so it’s a great day of fitness
    Thanks Kevin!

  11. Back Squats X 3

    215-255-300-340-360-340-300

    Intro WOD – 8 rounds and 4 sit ups (4 rep PR)

    Thanks for sharing a bar tonight Matt!!

    Thanks for the class Kevin!!

  12. Mob
    WU x1
    Group WU & Mob

    Back SQ x3
    60-75-85-95-100-95-85#

    Intro WOD
    AMRAP 10 mins
    5 Pushups
    10 Situps
    15 Squats
    Total: 8 rounds 2 squats

    Ran for 5mins before and after the WOD

  13. Francis Landry

    wux1
    group wu/mob

    back squats x 3
    50-60-70-80-85-80-70%
    155-185-215-245-275-245-215

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Pushups
    – 10 Situps
    – 15 Squats

    Score: 11 + 6 situps no PR

  14. Wu & mob

     Back Squats x3
    50-60-70-80-85-80-70%
    155 – 185 -225-245-275-245 _225
    #10 pr on 3 rep max

    Intro WOD
    AMRAP in 10 min
    5 Pushups
    10 Situps
    15 Squats
    10 rounds 8 reps

    Thanks for sharing the bar Remi. Thanks Chantal

  15. Back squats x3

    135-175-200-225-240-225#
    (no time for last set @ 200#)

    WOD:

    10 rounds + 28 reps

    No PR

  16. Back Squats x3
    50-60-70-80-85-80-70%
    95#-115#-135#-155#-165#-155#-135#

    Intro WOD
    AMRAP in 10 min
    5 Pushups
    10 Situps
    15 Squats

    11 Rounds + 10 Reps

  17. Back squats x 3
    Kept weight low at 95#, trying to avoid injury

    Intro WOD
    10 rounds+5 push ups +3 squats

  18. MOB WU Group

    Back Squats up to 170#

    WOD : 10 rounds and 5 squats ( 1 round and 5 squats pr from last year)

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