The countdown is on! Only a few more days until we welcome our family back at CFM.
As a reminder, we’ll have an early equipment drop off on Thursday from 6-7pm.
Still a few spots left for the noon class at the park today. Hope to see some faces!
This is Captain Kevin Wood of the USS CrossFit Moncton.
Over and out.
Perfect weather for outdoor WODs this morning.
STFU (finally got this one done!)
25-20-15-10-5 reps
Burpees, after ea set run 400m
= 23:52 All unbroken. A gasser for sure!
B-Boy, 2 rounds:
21-15-9 reps
Reverse lunges (1 count)
Leg levers
Rest 2 min b/n rounds
Round 1 = 3:56, Round 2 = 3:23
Total time including rest = 9:19 All unbroken. Prefer reverse lunges anytime!
Citric Acid
21-15-9 reps
Thrusters (#15 KB) – all unbroken
Plank switches (up, up, down, down = 1) – did half & half each set of switches & shoulder taps
Time = 4:15 Another gasser! Glad there was only one round.
Next up: 2 days rest. Friday – Murph (yellow flavour).
Amrap 4min
Burpees (33)
Rest 3mins
Amrap 3mins
Burpees (27)
Rest 3mins
Amrap 2min
Burpees (19)
Rest 3mins
Amrap 1min
Burpees (12)
Total- 91
Floor press 5×5
95-115-135-135-135-135-135
Ten rounds for time
5 down ups
10 Russian twists (2 count) 35#
15 Flutter kicks (2 count)
Time 12:45