Friday’s QOD (kinda)

Tell somebody how much they mean to you. Post their name/relation to you in the comments.

With a partner (using the same bar), complete 2 rounds of each of the mini-wods.

Run 150m
20 Deadlifts (95/65# or 60% PP)

Run 150m
15 Back Squats

Run 150m
10 Front Squats

*no time cap, but you should be done under 20 minutes

Looks simple, right? Muahahaha! There’s a few catches. First, while one partner is running, the other is holding the bar in position – top of the deadlift, on the back of the shoulders and in the front rack position, respectively. If the bar touches the ground at any point (other than touch and go for deadlifts), each partner must complete 10 burpees before continuing. Or, just don’t drop the bar.

There’s a few other minor considerations. You cannot ‘pocket’ the bar, your hands have to stay on the bar for the resting portion of the back squat, and you cannot cross your arms or lose contact with bar for the front rack. All will result in the 10 burpee penalty.

The reps get lower, but the moves get tougher. The runs should be all out sprints for two reasons – you get a break when you get back, and you don’t want to leave your partner hanging (pun intended).

Once you get going, it’s a lot of fun. You’ll see.

"10 seconds!"
“10 seconds!”

110 thoughts on “Friday’s QOD (kinda)”

  1. WOD @ 25# w/Tina = 17:55

    Great work, partner! I was in a little bit of a post-WOD daze and don’t remember if I said that or not! πŸ™‚

    This was FUN (even if I was sporting my “please kill me now” face)! Thanks Amanda! And thanks for the last 150m push, Kevin! I needed it!

    1. You have had a great week Robyn!! I’m glad you’re heading into the weekend feeling proud of it!

  2. Mobility
    WU x 1 (12 reps and skipped pullups)

    Shoulder Press x 5 (from the floor)

    WOD: With Gilles @ 85#
    Time: 15:38

    * I did 20 back squats in both rounds, and my first round of front squat was 18 reps…should’ve looked at the board…

    Good work Gilles!

  3. WOD rx’d with Chantal
    She was amazing…so fast on the lifts that I barely got a break. πŸ˜‰

    Fun morning. Great coaching Amanda.

    As for the QOD, that has been my goal all week. I’ve been sharing my love and letting all know how much I appreciate who they are. This has been a rough week, but I have learnt that life can change in an instant…so I “forgive often and love with all my heart.”

    Have a super weekend!

    1. Hmm I’m feeling the same about your runs.. felt like I barely had a break. It evens out. Great work this morning!

      Our time was 14:59 πŸ˜‰

      THAT was fun!!

  4. QOD: There’s a quite a few people I could mention here, but I’m going to take a moment to mention someone who doesn’t get it enough…

    Marie-NoΓ«lle Beaulieu, Friend/Coach/Teammate

    Thanks to Crossfit Moncton I met this beautiful soul, who I plan to do whatever necessary to keep as a lifelong friend regardless of our area code.

    Maryno, you are officially stuck with me buddy (sorry, not-sorry.) Thank you for your constant support whether it be mid-wod, mid-field or during our everyday lives. Your famous winks still make my day! I think you’re one of the most genuine, caring people I know and I consider myself extremely lucky to be your friend.

    E-Hug! I’m so proud of you, with all your many accomplishments to date and for the dreams your about to embark on. Stay focused and I know you will succeed.

    Oh, and you’re not allowed to leave me! Ever..
    Love, Chang

    1. Thanks for writing this post Jennifer. She is an amazing person and we are very lucky to have her in our lives!

  5. P.S. Kevin, you’ve done a great job this week bringing everyone together. I big heartfelt THANK YOU. It was much needed. Also, good job on the posts all week AND it was nice to see your face at 6 am – you should come more often πŸ™‚

    1. Agree with all the above Chantal! Kevin you did so awesome this week, you are a true leader and great at all you do! πŸ™‚

  6. Mob
    WU x 1 (15 reps) + 400 m run

    Foam roll Friday

    Wod as Rx’d for weight, but I had to row and Helene ran
    Time: 15:08

    Is it ok to say I had the best partner? Nice job Helene!

    It’s easy to think that people will just somehow know we think they’re important to us or that they are doing a great job but everyone gets a little lift from being told this. So thanks Kevin for this reminder to say it out loud. I have a great long list of people that I couldn’t possibly get done in a day, but I certainly will be starting today.

    And at the top of my list is you Kevin. I didn’t say it face to face this morning, there have already been too many tears this week, but I hope you know how tangible and positive an influence you have been in my life. “Important” doesn’t begin to cover it and it goes so much farther than what happens in the gym. So just in case life gets busy and I forget to mention it, let’s just agree that from here on every drop of sweat I shed is me saying thanks.

    1. Hélène Th. (MCF)

      Thanks Heather, you were too the best Partner! It was fun to meet new people this week! It help to go trough this difficult week ! Thanks again, we appreciate a lot!

  7. Mob
    Wux1 (12 reps ) + 400m run

    Foam Roll

    Partner Wod
    2 Rounds each @ 65#

    150m run
    20 Deadlfts
    150 run
    15 Back Squats
    150 run
    10 Front Squats

    10 burpee penalty for both partners if the bar hits the ground


    1. Welcome back Caleb. It was nice to see you this morning. Great job on the WOD. This was a tough week of workouts to come back to!

  8. Mob Wu X 1 (15 reps and 400m run)

    Foam roll Friday

    Wod with Miss Kelly! It was tough but we got through it! I believe our time was 16:20.
    Thanks for great class Amanda and it was great having Kevin wod with us too!

    All of my Crossfit coaches and fellow crossfitters. My life has improved in so many ways since joining crossfit in December, my confidence, my health, my admiration for people it’s just been the best thing I have done for myself. I owe so many thanks to Amanda and even Maria for encouraging me to join and not to give up. Kevin, there is no words to express the respect I have for you and all you do for our community, we are truly blessed to be a part of CFM. This week was so tough on everyone and for those of us who didn’t have the privilege of knowing Marc we felt all your pain and understand the great guy he was/is.
    So thanks to CFM for all you have done for me. Big hugs!

  9. With all my LOVE, and all the LOVE of the MCF family, my sincere gratitude to the CrossFit Moncton community. This has been a week we will never forget. Never. In times like this, the special people shine through and step up to the plate. And you guys did this for your fellow MCF family and to for Marc and Thank you so much. We will always be there for you guys as well. Take care everyone and hope we can see you guys at the ReOpening tomorrow πŸ™‚

    I hope I have the opportunity to do this WOD with you all today. It will be a very busy day and I am trying to get in there with the CFM Crew.

  10. Heather (Mum) Wood

    I am so very proud of you Kevin and I know you know how much I love you but it goes beyond that. I respect your humility and your very big heart. It was emotional for me to see your pain this week but you rose above the pain and were there for everyone else. Someone told me you were a “class” act and I couldn’t agree more. Marc would be proud of you for pulling everyone together.

    1. From one mum to another, ya done good with this one Mum He means so much to so many. Hugs to the entire Wood family.

    2. I heard someone say this week that Kevin’s strength, class, and integrity could probably be attributed to being raised by such a fantastic woman. I couldn’t agree more.

    3. Completely agree you stole the words right out of my head πŸ˜‰ except the love thing.. we’ll u know what i mean lol. I’ve always viewed Kevin has a leader and to see him rise above this with such grace and heart was very touching.

  11. Mobility
    WU x1 @12 reps + 400m run

    Foam roll

    With a partner (using the same bar), complete 2 rounds of each of the mini-wods. If let go of the bar, 10 burpees each

    Run 150m
    20 Deadlifts @40#
    Run 150m
    15 Back Squats @40#
    Run 150m
    10 Front Squats @40#

    Partner was Crystal – yay – great job partner πŸ™‚
    Time = 16:20

    QOD: I guess it’s time for the introvert to finally open up πŸ™‚
    I would like to take this opportunity to let Kevin, the coaches and all the members
    that I have had the pleasure of meeting, know how much being a part of this community means to me.
    Moving here 2.5 years ago and living in the boonies until end of last year and working crazy hours, I didn’t have a lot of opportunity to meet new people or join “anything” to start to feel like this was our home. It was a rocky time on a number of fronts.
    I can’t thank you all enough for being such warm, caring, supportive and welcoming people.
    It’s hard to explain but I just need this in my life. I can’t imagine not having it and I hope I never have to find out.
    Thank you all and to Kevin for creating this amazing place. You are such a wonderful person and I am honored to be a member at CrossFit Moncton.

    1. Ahhh I just love ya Kelly B! Thanks holding that bar while scrapped the pavement to try and get there as fast as I could! I hope to do another partner WOD with ya! πŸ™‚

  12. strength, light shoulder press, tight shoulders.

    WOD Rx with Myles and Shawn
    time 14:44
    great team work guys, nice push.
    (and no burpees)

    QOD; special thanks to Myles just because he looked so hot in those shorts this morning.

    first goes to Kevin and Jo for all you have done for the community, first class all the way, you guys really deserve all the hugs and thanks for what you have done, you honestly and whole heartily welcomed everyone.
    Second thanks is for the crossfit moncton trainers, agian you welcomed everyone and made us all feel special. i am really impressed with the skills of the trainers, you guys rock. thanks for making me feel welcomed and thanks for all the hugs and kind words, that will always be rememvered. you are good people.
    third is for the mmebers of crossfit moncton. thanks for making room for us, WODing with us, taking the time to welcome us.
    Crossfit Moncton you are one first class act and it is a pleasure to WOD with you, thanks for all you have done this week.

    1. It was nice to see you again Tom. Always a pleasure. Sorry I didn’t get to see Myles’ shorts this morning… πŸ™‚

  13. Mobility and foam roller Friday – ouch!

    WOD: partnered with Shanny and Marie-Noelle! What a fantastic two ladies to share the bar and runs with. Shanny, you plowed through your reps so fast I didn’t get much break from trying to chase MN on the runs. I was dry, hoarse and shaky legged by the end, and wouldn’t have wanted it any other way!

    RXed in 13:47

    For Kevin, you were there when I ‘learned’ about CF almost 6 years ago now. I was there with you in the park from the very first day, at your first box as you slowly and steadily pieced equipment and people together, we were together in Brooklyn for my first cert, and at your ‘new’/ current location. I thank you (and Jeanette), for introducing me to CF: a way of life, of physical and of mental fitness that has changed life forever. It is in part through your enthusiasm and love of CF that i am a also CF Lifer. Although it has been a difficult week for us all, I am happy to have seen the old Kevin, full of fire and drive. Thank you for opening your doors and heart, it has meant a lot.

    For Steph, my heart breaks for your sadness and loss.

    For my husband, for his patience, understanding and shoulder, not just this week but with me always. My rock.

  14. QOD: Well there would be far to many to mention here today BUT I am feeling especially lucky and thankful to be able to have Kevin as my coach and mentor. I don’t know what I did to deserve to be able to work (but it’s not work when you love it this much) in such an incredible environment. I am SO incredibly proud to be a part of what you have created.

    I am always conscious of how fast things can change and be gone so I tell people often what they mean to me. In light of this week’s events I have reached out to the people closest to me in my life this week to confirm if something happened to me or them tomorrow, would they know how much I loved them? They all said yes…so I’ve been doing it right.

    I especially leave no words unsaid to my dear Patrick. He might think I’m off my rocker but at least he knows how much he means to me. πŸ™‚

  15. Foam Rolling

    WOD Rx with Paul from MCF( nice to meet you and awesome work partner!)

    time= 13:00

    QOD: CFM and all it’s members and trainers, for the last 2+ years I’ve never felt more supported or encouraged. It’s really a family. I have a hard time staying away from the gym like Johnny said it’s like “home”. This past week it has been proven even more. Kevin I have so such admiration for your strength and kind heart and Jo as well, you are such great people. And thank you to Amanda and Patrick for letting me randomly pop over and listening. And Crystal, thanks for the daily visits at work it really means a lot! (but bring me coffee sometimes eh?)

    1. LOL! Enjoy your cafΓ© I just brought you and way to live it up by adding milk to it! πŸ˜‰

  16. Mob & Wux1 (12 reps) +400 run

    With a partner (or 3some in my case) πŸ™‚ (using the same bar), complete 2 rounds of each of the mini-wods.

    Run 150m
    20 Deadlifts @ 40lbs

    Run 150m
    15 Back Squats (did 3 rounds of these) accidentally of course.

    Run 150m
    10 Front Squats

    Time: 16:12

    QOD: very hard for me to answer today, So many people mean so much to me in different ways. My sister is probably @ the top of , she like a limb never really have to say anything or ask anything. Shes just always there when i need her. My husband however is my sound board, my logic,my cheerleader, i could not imagine life w/o him.

  17. Mob
    WU x 1 + 400m Row

    Foam Roll Friday

    WOD – With Partner (or two)

    2 Rounds each:

    Row 125M
    20 Deadlifts @ 35#
    Row 125 M
    15 Back squats
    Row 125 M
    10 Front Squats

    While other person is running, hold the bar in the position ready for the lift – if drop the bar, 10 burpees for each partner.

    Nice partnering with you Nat and Tara!

    Time – 16:12

  18. WOD results

    Did this yesterday with Rob Bridges to test it out. It was good. RX’d in 12:36.

    Tried it again this morning with Shane Hayes – 10:50 (I knew where to push today) Really liked the design of this one. There was no place to slow down.

    While I certainly appreciate all the great comments, today’s QOD was certainly not to evoke praise. I know I’m loved from all the hugs and words of support all week. You have helped me through one of the toughest times of my life, and I thank you. I want you to take it to the next step and tell a long lost friend or family member. Use this moment to reach out and show them that you care.

    Joanna, I love you more than anything. I cannot wait until the day I can say you are the mother of my newborn child. I am so proud of you for taking on motherhood with such enthusiasm. You’re going to be a fantastic mother.

    1. And YOU are going to be an incredible dad.

      Thanks for coming to my class this morning! Your grunting during the front squat ‘holds’ was entertaining! πŸ™‚

  19. I wish I could have been here for this one!

    I joined the 6 am group at CrossFit Saint John this morning

    Group warmup

    EMOM Strength: Push jerk – 50 lbs and made it to 11 min (72 reps total) only 6 in the 12th minute.

    For time
    400m run
    30 snatches @ 35lbs
    20 full inch worms
    20 ring dips (scaled to paralettes so had to do 40 reps)
    30 power cleans @ 35
    400 m run

    Time: 16:56

    Thank you to Michael Jackson for the fine coaching!

    QOD: Thank you Kevin, for reminding us to take the time to let the people in our lives know how much richer we are because of them. Hugs are free, lets keep giving them away. BTW, I love my CrossFit family. Have a lovely weekend all.

  20. Mobility
    Wu x 1 @ 12 reps
    No strength, foam roll Friday.
    Wod rx’d with Kevin 10.50
    Was nice doing this one with u this morning Kevin made me push on my runs a little harder because I know how fast u run! πŸ™‚
    Great work 6 amer’s.
    Another great Amanda show!
    Qod: My wife Amy I can’t tell her enough how much I love and need her.
    I would have a long list of people I could mention but for the most part I do believe they know!
    CFM and all the members and coaches, everyone here has given me a new respect for a lot of things in life. I thought when I joined I was just joining a gym with fun workouts. I had no idea how much this was going to influence me and the way I live. You all make me want to be a better person and try harder in life in general. Thanks for that! πŸ™‚

    1. Best quote I’ve heard yet today was from you: “I struggle with the running but I ran as fast as I could cause I knew Kevin was too”.

      Thank you for joining our gym, you certainly brighten the place up with your kindness…and of course your superhuman strength is fun to watch too. πŸ˜‰

  21. Mob & WU X 1 (12 reps) + 400 run

    Lacross ball and stretched my ankle.

    With a partner (using the same bar), complete 2 rounds of each of the mini-wods.

    Run 150m
    20 Deadlifts @ 85#

    Run 150m
    15 Back Squats

    Run 150m
    10 Front Squats

    Time: 14:30

    Partnered up with Joey D. The man is a machine.

    Thanks for coaching, Kevin.

  22. Mobility
    WU X 1 – 12 reps
    400m row

    Shoulder Press from Floor


    165 felt good so went for 170. PR for 5RM πŸ™‚ Been trying for 170 for 4 rotations now.

    WOD with Jason – Rx’d weight and 125m row instead of run

    Time – 12:19

    Awesome and fun WOD

    Great class Rob and awesome work Jason

  23. WU X 1 – 12 reps
    400m run

    Shoulder Press from Floor x5

    geat job on your PR Jeff

    WOD with Nick Rx

    Time – 12:57
    Great job Nick!

  24. Mob, WUx1 (12 reps) – I stepped up to 15# for my OHS/Good Mornings in my WU today, felt awesome!
    400m run (I felt really fast on my 400m today, great start!)

    Shoulder press from floor x5
    40 – 50 – 60 – 65
    I was aiming for 70 today, but my shoulders were still killing me, the last 2 at 65 were a fight, and I barely made them. Next time, I’m going to hit the 70 hard.

    WOD with Sean @ 60#

    Time – 16:02

    Awesome WOD!

    This week has been emotional and intense for a lot of people. Thank you to Kevin for everything you’ve done to make the gym accessible to everyone who needed to be there.

  25. This past week has been difficult for everyone…I’ve read every single comment that every wrote on the site all week..and today, I am not surprised by what people are writing about Kevin, our gym, and our community…I’ve been away all week and all I can say is I miss our gym and our members so much..I’m having withdrawals!!! LOL We really are a family unit! I wish I could have been there to witness and be part of the support and comfort that everyone gave each other and gave to MCF was special to read the comments that people wrote..I was not surprised by how MCF members felt welcomed and how they appreciated how we opened the gym to them…they would have done the exact same for us I have no doubt!!! That’s what the crossfit community is all about…and that’s why I am so proud to be a Crossfitter and be part of the Crossfit Moncton family! I miss you guys so much and I can’t wait to come back next week! πŸ™‚ That’s as much mushy gushy stuff you’re getting from me!! For today anyways!!! LOL
    As for the QOD…sort of….my children and my husband are my life…don’t know if I could move on in life without them…I tell them often how much I love them!! I know what it’s like to lose someone very close to your heart..and I don’t take these special people for granted!! πŸ™‚

  26. WU X 1 + 400m run

    Foam Roller Friday

    WOD as Rx’d with Darrell
    12:37 or 12:27 or 12:17(it has a “12” and ended in “7”)… there was some confusion on when we were actually done.

    Fun workout with good people!

  27. Strength:
    Shoulder Press (from floor) x5
    80-95-105-120-125×4 (5lb PR)

    WOD Rx with Myles and Tom
    time 14:44

    Thanks Tom and Myles, you guys pushed hard! Fun sharing the bar with you guys

  28. Mobility
    WUx1 (12 reps)+400m run

    Foam rolled

    Partner WOD Rx (1st one…exciting!) with Amanda and Corinna – Intimidating!!…Great experience, thanks ladies!


    1. I loved tackling this with you & Corinna today Mel, you did great!! Congrats on your first RX workout!!

  29. Mob
    400m run

    Partner WOD Rx with lovely Helen
    2 rounds
    Run 150m
    20 Deadlifts 65lbs
    Run 150m
    15 Back Squats
    Run 150m
    10 Front Squats

    10 burpees because of me, I lost it on my last rounds of front squats.

    That’s was mentally challenging!
    Thanks Corinna for a great workout, you pushed me more than you realized.

    Great job 5:45

      1. Thanks Jackie. It was a challenge and we did it. I have been working on my running so hopefully when this one comes around again, I’ll be faster! I needed those 10 burpees to burn more calories! Lol. Next time you are not allowed to say you won’t be able to hold up the weight! You can!!!!! Luv ya Jacks!

  30. Mobility
    WUx1 (12 Reps)
    400m Run

    Foam Rolling

    Partner WOD! Rx’d with Lora

    2 rounds:

    Run 150m
    20 Deadlifts @ 65#
    Run 150m
    15 Back Squats @ 65#
    Run 150m
    10 Front Squats @ 65#

    Time: 14:41

    Really Fun WOD Happy I was with you Lora Thankx it gave me an extra push not to put the bar down!

    Awesome Job 5:45 Class!

  31. WUx1
    400m run
    Tried to race with Rob Brockbank and Jack. Bad idea!! Hello my old friend hamstring!

    Foam rolling + lacrosse ball on shoulders

    WOD as Rx’d with Rob Brock


    Great job buddy!

    Excellent work 5:45 crew!

    All have a great weekend fella CrossFitters!
    See you back after the 25th!

    1. Great job Gabe! That was a fun one. Have a great vacation. This will be my week to catch up to you!! lol

  32. Wod today at Kinetics in Halifax
    WU and mobility..
    skill work on the clean

    wod GI Jane Rx
    100 burpee pullups with bar 3-6″ above your reach

    missed my pr by 4 seconds.. πŸ™‚ fun wod.

    The question is simple yet complicated at the same time. Lora (although I tell you all the time) I feel very fortunate to have met you (yet again),I know my life would not be the same without you and the boys. I cherish every second I get to spend with you and appreciate it even more after the events of this week. Thank you for your support through this difficult time. I love you! xo

    second part.. all of the people at cfm firstly and in the crossfit community as a whole.. the way people rallied around each other this week in a show of support is nothing short of amazing. I already thought we were a fairly close knit group, that has changed 10 fold. love you all!

  33. Mobility…lots of mobility (and chit chat…thanks Amanda)
    WUx1 (12 Reps)
    400m Run

    Strength: Shoulder Press (x5) from floor

    Partner WOD with Stephanie! πŸ™‚

    2 rounds of each couplet of:

    Run 150m
    20 Deadlifts @ 65#

    Run 150m
    15 Back Squats @ 65#

    Run 150m
    10 Front Squats @ 65#

    While one person is running, the other person holds the bar in the position ready for the lift. Lifting begins when partner returns from the run. If you drop (or let go of the bar at all) each person does 10 burpees.

    Time: 14:41 AND BURPEE FREE! Thanks Steph! It was great being your partner today.

  34. QOD: I just read everyone’s post. It is so nice being surrounded by people with such awesome values. You guys have your priorities in the right place. You are all special.
    Unforunately, I lived a lot of my life in fear of not being accepted by others. Corinna has helped me to get out from the rock I was living under. I owe her my life for that. This leads me to you guys. I have always wanted to say that I am truly touched by the people of CFM’s acceptance of me. Being able to be true to myself is your gift to me. I always wanted to thank you guys for that, but I felt too shy… Thank you….there I just did. Xo

    1. You truly are a joy to be around Laura. I am so glad you are with us at CFM. You have a wonderful sense of humour and you are such a warm, kind and caring person. I am so happy that you can be yourself with us, because honestly, I wouldn’t want you to be anyone else. Much love. xo

    2. We would not want you to be anyone but your true self Laura! I always enjoy it when you are around!

    3. EVERYONE should feel comfortable being themselves EVERYWHERE… I know it’s easier said than done… Glad you feel that way @ cfm… It’s great to have you around!!

  35. Mobility
    WU X1 (12 Reps)

    Strength: Shoulder Press X5 from floor
    65, 85, 105, 2 sets @115

    Partnered With Lance.

    Rx’d in 13 min on the nose.

    Loving the variety of these WOD’s, I have to admit I was a little nervous going in to this one, I wasn’t sure how my grip would hold up, turns out I had quite a bit of fun though Seeing Lance give’er really pushed me in this workout, especially during the front squats! πŸ™‚

    Thanks Corinna!

  36. WOD: RX with Amanda and Melanie

    Time: 15:44

    QOD: Laura, you mean the absolute world to me. The last seven years have been the best years of my life and I have never been happier. I love our home and the life we have built together. I am a better person since you have come into my life and I thank you for that!

    Marc’s passing this week has shook me to my core. I joined CFM not too longer after Marc did and I quickly grew to admire him. He was always so postitve and approachable. We did many WOD’s together and when he got his Cert 1, he became my favourite trainor. I remember driving to the gym secretly hoping to see his car in the parking lot. He always looked me in the eye and said hello, no matter how busy he was. I can still hear his voice yelling ” Come on Corinna, let’s go!” during WOD’s.

    I cannot express in words the passion I have as a trainor and how much my CFM family means to me. My life is richer and fuller because of you guys and I thank you from the bottom of my heart.

    Love Corinna : )

    1. I used to look for his car too, I loved having him as a coach. Fun wod’ing with you today. πŸ™‚

  37. QOD: I have been reading these posts throughout the day. Some of them over and over. They have all warmed my heart. It is so hard to come up with just one person for this QOD. There are so many people who mean the world to me…

    I’m not a mushy person (at least not openly) and I am very much an introvert; so showing emotion and expressing my feelings to groups of people, is uncharted territory. I am however, so grateful that you all shared with me. Hearing you all say how much you appreciate others has helped me to get through a very difficult week…. so here goes….

    Although it has been said numerous times today (and I know you aren’t seeking praise) Kevin, I really admire your strength, your leadership, your courage and your heart. I know it was a very difficult week for you, but you never lost sight of the pain and loss that others were also feeling, and you were completely selfless. Thank you for that.

    To all my friends at CFM – I would not have gotten through this week without you. Everyone gave so much support and love to one another and to our friends at Maritime Crossfit, it helped to ease some of the pain, and it really made me proud to be a part of this wonderful community.

    And last but not least, to Jeff, who is my rock, my reason and my very best friend. I am thankful every day that we “met” again. The events of this week have reminded me that although I love you with all my heart, I don’t tell you often enough how much you mean to me. I am so very blessed to have you in my life and I can’t imagine a moment without you.
    I love you.

  38. Mob & WU X 1 (12 reps) + 400 run

    Lacross ball on calves & glutes

    With a partner (using the same bar), complete 2 rounds of each of the mini-wods. Partnered with Quang.

    Run 150m
    20 Deadlifts RX

    Run 150m
    15 Back Squats

    Run 150m
    10 Front Squats

    Time: 18:55

    Had to do 20 penalty burpees, here’s to extra fitness. Loved the WOD.

  39. 400m run

    50 no show burpees

    Wod: partner with Chris

    RX’d in 11:55

    Great work Chris. Couldn’t have had a better partner. Fast and strong.

  40. Mob + WUx2

    Practiced kipping pullups, thank for the help Corinna!

    WOD with Daphne @65#
    Very tough one! I don’t remember the exact time but it was 14:xx. Couldn’t have asked for a better partner, the height difference made the bar swaps a snap! πŸ˜›

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