EMOTM for 8 min

2 Squat Cleans @ 80%

Max Burpees

AMRAP in 5 min

21 Double Unders

15 Air Squats

9 KBS (70/53#)

Rest 2 minutes, then repeat

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EMOTM for 8 min

2 Squat Cleans @ 80%

Max Burpees

AMRAP in 5 min

21 Double Unders

15 Air Squats

9 KBS (70/53#)

Rest 2 minutes, then repeat

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

GinetteSorry for the late notice….can you cancel my class!

AlainaMob. and WU x1 plus 2 min. skipping, Doubles are coming along nicely, Achilles not so much 🙁 Had to do mostly singles in the WOD due to this

EMOTM for 8 min.

2 Squat Cleans @ 75

Burpees for remainder of the min.

Total 56 burpees

AMRAP in 5 min.

21 Double under, singles

15 air squats

9 KBS @ 35

Rest 2 min. and repeat

Total: 316

AlainaGreat class everyone!! Thanks Kevin!!

Shane HayesNice work Alaina, look after that Achilles!

MariaNice score on both WODs!

Kelly BNicely done 🙂

GillyonLifting heavy, girl! Nice work!

GinetteGrest job Alaina!

MariaEMOTM for 8 min.

2 Squat Cleans @ 95#

Burpees for remainder of the min.

Total 67 burpees

AMRAP in 5 min.

21 Double under

15 air squats

9 KBS @ 40#

Rest 2 min. and repeat

Total: 312

Great class I love the double header! Oh those squat cleans following the burpees wow 😀

Shane HayesNice job Maria, your du’s looked good!

MariaThanks Shane! I was trying to keep pace with you.and lasted for about 1-2 rounds haha! Plan B, just keep moving 🙂

Kelly BGreat job Maria!

GinetteGreat work Maria!

AlainaGreat job Maria!! I agree, that second set of cleans felt crazy heavy after burpees…yikes!

Shane HayesGreat picture Heidi!

Mobility, and test out shoulder!

Wu x 1 @ 12

Group mobility and barbell Wu

EMOTM for 8 min

2 squat [email protected](80%) and then max burpees

Squats @ 215# (47 burpees) that got very tough, wasnt sure if I would stand up a couple of the cleans…

Wod: Amrap in 5

21 du’s

15 air squats

9 kbs (Russian due to shoulder) @ 80#

Rest 2 min and repeat

4 rds 10 squats (211 reps)

4 rounds 13 du’s (193 reps)

404 total! Du’s are finally starting to become consistent.. Woohoo.

Great class Kevin!

Great work 6 amer’s!

Kelly BWell done Shane!

GinetteGreat results Shane!

AlainaNicely done Shane!!

Kelly BAwesome picture Heidi!

Mobility

WU x 1 (12 reps)

2 min skipping (DU’s)

Group Mobility + WU

EMOTM for 8 min

2 Squat Cleans @ 75#

Max Burpees

Total: 63

AMRAP in 5 min

21 Double Unders

15 Air Squats

9 KBS @35#

Rest 2 minutes, then repeat

Total: 294

Great job everyone! Thanks Kevin 🙂

Shane HayesNice score on the wod’s Kelly!

MariaGreat job Kelly! Lots of burpees!

Gillesgood job Kelly

GinetteJob well done Kelly!

AlainaAwesome score Kelly! Nice seeing you 🙂

GabrielMobility

WU x 1 (12 reps)

2 min skipping (DU’s)

Group Mobility + WU

EMOTM for 8 min

2 Squat Cleans @ 165#

Max Burpees

Total: 52

AMRAP in 5 min

21 Double Unders

15 Air Squats

9 KBS @53#

Rest 2 minutes, then repeat

Total: 267

Got a PR on DU’s of 21 in the 2nd round.

Great being back at 6AM!

Awesome job everyone!

Shane HayesNice job Gabe, nice to get them du’s coming!

Kelly BWelcome back Gab!

Good job and congrats on the DU’s 🙂

MariaNice to see you this am Gabe!

Gillesgreat to see you back in the morning

GinetteSorry that I missed you Gab!

Heather ColleenEMOTM for 8 min.

2 Squat Cleans @ 75#

Burpees for remainder of the min.

Total 43 burpees

AMRAP in 5 min

21 DUs

15 Air Squats

9 KBS @ 30#

Rest 2 min. and repeat

Total: 270

That was ridiculous. 🙂

GinetteGreat work Heather!

AlainaNice job Heather! It was ridiculous 🙂

Kevin MackEMOTM for 8 min.

2 Squat Cleans @ 100#

Burpees for remainder of the min.

Total 41 burpees

AMRAP in 5 min.

21 Double under(scaled to 63 singles)

15 air squats

9 KBS @ 53#

Rest 2 min. and repeat

Total: 247

GinetteNice job Kevin!

AlainaGreat work Kevin!!

KevinEMTOM for 8 min

2 Front Squats @155 (didn’t want to risk back injury)

Max Burpees

73 reps

Rested 5 minutes

AMRAP in 5 min

21 Double Unders

15 Air Squats

9 KBS (70#)

Rest 2 minutes, then repeat

1 – 5 rounds

2 – 4 + 8 squats

Total – 433 reps

My heart may have exploded in the last round. What a gasser.

Shane HayesNice work coach!

GinetteGreat work Kevin!

AlainaWow!! Good Job!!

TaraWow!!! insane numbers good job

JoEMOTM 8 MINS

2 squat cleans 110#

max burpees

63 Burpees

rest 5 mins…

AMRAP in 5 min

21 Double Unders

15 Air Squats

9 KBS 53# (russian)

Rest 2 minutes, then repeat

Total for both – 396 Reps

Shane HayesGreat work Jo!

GillyonNice work, girl! HEAVY SQUAT CLEAN!

GinetteNice work Jo!

AlainaGreat score Jo 🙂

AmandaJeepers…you morning people all got a lot of burpees.

Heather SSome of us in the afternoon will help bring the average down 🙂

AmandaYup, I’m certainly going to do my part..

HannahMy first WOD 🙂

M+WU (12)

EMOTM (8 mins)

2 squat cleans @ 80% (25lb)

Max burpees (10+7+6+6+6+6+5+7=53)

Rest 5 mins

AMRAP (5 mins)

21 DUs (63 singles)

15 air squats

9 KBS @ 20lb

(97 reps)

Rest 2 mins

Repeat AMRAP

(62 reps)

TOTAL 159

Gotta love them burpees! 😉

Shane HayesGreat work on your first Wod!

GillyonAnd posted! Nice work!

GinetteNice job Hannah….welcome to CFM!

Steph LWelcome Hannah!!

AmandaWelcome, Hannah! Look forward to meeting you!

Ryan H.MOB+Wu(12reps)

EMOTM: 8 min

2 sets of squat cleans @ 90#

Max Burpee’s (51)

Rest 5min

AMRAP: 5min

21 DU’s (63 Singles)

15 Air squats

9KBS @ 40#

261

BlakeOpen WOD 14.4

161 reps

Mildly disappointed but I will take it. 48/50 T2B felt good, but my Wall Balls really went off the rails.

A good “old fashion” chipper. I hope it shows up again this year at CFM.

Shane HayesNice work Blake, I hope it comes around again as well. Love to try it when I am feeling 100%!

AmandaI want to do it again too sometime!

GillyonQuickie Warmup

EMOTM for 8 minutes

2 squat cleans (100lbs)

Max burpees

81 burpees

WOD rx’d

249

1st – 3 rounds plus 15 squats

2nd – 3 rounds plus 7kbs

Got our money worth today. Heavy and fast paced. Loved the WOD…now that I’m home.

Shane HayesHoly burpees gillyon, nice work!

GillyonWondering if my numbers were off. …

Gillyon12, 11, 10, 10, 10, 9, 9, 10.

Kelly BYes I thought it looked low. Your number should be higher 🙂

GillyonHugs! I thought I added wrong…WOD brain is bad.

Shawn JohnsonYou short changed yourself 100 reps on the WOD, should be 349… You were flying!

GillyonBhahahahahaha! Oops!

GinetteGreat job Gillyan….you were flying through the burpees!

AlainaAmazing score……especially the burpees!!

Amy HoganMobility

WU x 1 (12 reps)

2 min skipping

Group Mobility + WU

EMOTM for 8 min

2 Squat Cleans @ 70#

Max Burpees

Total: 61

AMRAP in 5 min

21 Double Unders (scaled to 63 singles)

15 Air Squats

9 KBS @35#

Rest 2 minutes, then repeat

Total: 278

GinetteNice job Amy!

AlainaWay to go Amy! Hope the hand is healing up nicely 🙂

MarioOpen WOD 14.4 = 180 reps

Got one good attempt at a muscle-up, didnt get it, but thats ok! 🙂 I think I did good, or I pretty much did what I expected to do, but was much more brutal than I expected…

Thanks everyone for the constant yelling near the end, it helped shut down the little voices in my head. Thanks Pat for the judging! One more to go!!

BlakeWay to go Mario! Glad you made it through, it’s a real battle.

Kelly BAwesome!

Shane HayesNice work Mario! It’s a good one!

GinetteNice job Mario!

Frankwu x 1

group wu

EMOTM for 8 min.

2 Squat Cleans @ 140#

Burpees for remainder of the min.

Total 59 burpees

AMRAP in 5 min.

21 Double under – scaled to 63 singles

15 air squats

9 KBS @ 53#

Rest 2 min. and repeat

Total: 319

Melissa HMobility

WU x 1 (12 reps)

Skipping

EMOTM 8 min

2 squat cleans @ 80% 65# (didn’t do 80%…more like 60% and that was enough)

Max burpees

Score: 40

AMRAP 5 min

21 DU (63 singles)

15 squats

9 KBS (35#)

Rest 2 min repeat

2 rounds + 2 KBS

2 rounds + 13 squats

Total: 252

DanielEmotm 8min

2 cleans #95 (one arm)

Burpees for remainder

*57 burpees*

Amrap 5(2 rounds)

21 du

15 air squats

9kbs 35#

*257*

Shawn JohnsonM+WU (12)

EMOTM (8 mins)

2 squat cleans @ 80% (130lb)

Max burpees (12+10+9+9+8+4+11+6=69)

Rest 5 mins

AMRAP (5 mins)

21 DUs

15 air squats

9 KBS @ 53lb

(138 reps)

Rest 2 mins

Repeat AMRAP

(112 reps)

TOTAL 250

BJEMOTM for 8 min.

2 Squat Cleans @ 65#

Burpees for remainder of the min.

Total 36 burpees

AMRAP in 5 min.

21 Double unders (scaled to 63 singles)

15 air squats

9 KBS @ 30

Rest 2 min. and repeat

Total: 246

Wow! Crazy workout!

AlainaWay to go BJ!! That was a tough one 🙂

Gillesmob wux1 12 rep

group mob wu

EMOTM for 10 min

2 front squat @ 125#

max burpees

59 burpees

AMRAP in 5 min

21 DU ( 5 DU 48 single)

15 squats

9 KBS @ 53#

rest 2 min

3 round

3 round

total 270

Kelly BGood job Gilles!

AlainaGreat Work Gilles!!

GinetteMobility

Warm up x1 (12 reps)

Group mobility and warm up

WOD: emotm for 8 minutes:

– 2 front squats #50

-max burpees

Total: 63 burpees….

And if that wasn’t enough:

Amrap in 5 mintes of:

-21double unders scaled to 63 singles

-15 squats

-9 KBS #30

Rest for 2 minutes and repeat!

Total number of reps: 252!

Great work everyone!

Kelly BGreat job!!!

KrystalMob

WU x1 (12 reps)

2 minutes skipping (doubles)

EMOTM for 8 minutes

2 squat cleans #40

max burpees

Total: 47 burpees

AMRAP in 5 minutes

21 doubles

15 squats

9 KBS #25

Rest for 2 minutes and repeat.

Total reps: 228.

WOW!

Thanks Amanda!

Lancemobility

Wux1

EMOTM @ 205

Burpees= 68

WOD

4 Rounds 20 Dus

4 Rounds 10 Dus

Score= 390 RX

oh god my legs were toast from yesterday squat cleans barely happened and air squats weren’t feeling so good either good workout besides that :p

Craig HMob

Wu

Emotm 8 min

2 s.q. 155#

Max burpees

Total 73

Amrap 5 min

21 du

15 air squats

9 Kbs 50#

Rest 2 min rinse and repeat

4rd + 11squats

4rd + 5 du

Total = 397reps

My legs were ceasing up like I was the tin man in a rain storm. I was glad when that one was over. On a good note I was able to do all my du’s unbroken tonight :).

Good class Amanda

Vanessa ChampionHaha nice visual for the legs

Steph LMobility

WUx1

Open WOD 14.4

Total Score = 163

Thanks for being my judge Blake!

AlainaWow Steph!! Great job!!

AmandaEMOTM cleans with 70% = 95#, 42 burpees

WOD with 50# = 252 reps

Rough class for me today.

BrigitteMOB

WU x 1 (12 reps)

Group Mob + WU

EMOTM for 8 min

– 2 Squat Clean @ 30#

– Max Burpees

(7-5-5-4-5-4-3-5)

Total : 38 Burpees

5 Min AMRAP x2

– 21 DU

– 15 Squats

– 9 KBS @ 25#

— Rest 2 min —

First Time : 2 rounds + 21 DU

Second Time : 2 rounds

Total : 201 reps

AnnieMob + WU X1 ( 12 reps

EMOTM for 8 min

2 squat cleans @ 40#

max burpees

total 57

AMRAP for 5 min

-21 DU ( 63 singles)

-15 air squats

-9 KBS @ 25#

Rest 2 min and repeat

Got 3 rounds even & 2 rounds + 4 KBS

Total:265 reps

Thiswas a good one!!

TaraEMOTM for 8 min

2 Squat Cleans @ 75lbs

Max Burpees

Total 49

AMRAP in 5 min

21 Double Unders (63 singles)

15 Air Squats

9 KBS 20lbs ( i went light for my lower back)

Rest 2 minutes, then repeat

Total Reps 232

John GunnMob, WUx1 (12 reps – all green band pullups again!)

EMOTM for 8 min

2 Squat Cleans @ 80#

Max Burpees

Total: 36

My burpees are still fairly slow but I love squat cleans!

AMRAP in 5 min

21 Double Unders – Scaled – 63 singles

15 Air Squats

9 KBS 40#

Rest 2 minutes, then repeat

Total: 204