Happy Halloween!

Will anyone be dressing up for their workout today? I hope so!!

Today is Change for Change. Bring in $5 of you’d like to switch up your workout.

Also, the Halloween party on Saturday will be at our house this year. You’re welcome to show up any time after 8pm. Address will be posted on the News Board at the gym.

“The CFM Mile”

Run 1 mile with a 40# sandbag

*choose weight and distance accordingly

The first class to workout at 359 Baig!
The first class to workout at 359 Baig!

66 thoughts on “Happy Halloween!”

  1. Valerie Arseneau

    Mob + WU x1

    Change for change!

    AMRAP 10
    2 HSPU (w/ 25# and Ab Mat) + 4 pistols (on top of small box)
    4 ” + 8
    6 ” + 12….

    Score 102

    Last year when I did this one, it was Pike on knees and I got 135. This time HSPU!!! Had a 25 plate + ab mat. Went better than I thought! Still need more shoulder strength but I want to try with just an ab mat soon. πŸ™‚ Super happy about this change for change!

    Cash out: Robe climb!!!! did it twice because I like it. Not to self (and everyone) that lil bell on the top is fragile. lol.

    1. Valerie Arseneau

      Was so happy about doing HSPU in a WOD I had to tell Lora on the way out like a lil child looking for approval lol.

      1. I am so glad you came to tell me you did HSPUs! That is a big accomplishment! And with only a 25# plate and an abmat? You’re off to a great start πŸ™‚

      2. Congratulations Valerie, big accomplishment. I understand about doing something for the first time. Last night I did 18″ box jump in the wod without doing step ups and I too had to make sure Lora knew!!

      3. Haha! Helen, your box jumps were awesome last night! I see you moving to the 20″ box in no time πŸ™‚

      4. Way to go Helen and Val on your firsts. God knows I get how you feel. Last night, I had to tell Joanna on my way out about jumping rather then stepping on the box jumps..he he.

      5. Ok Laura, next are the 20″! I’m so excited about it, I think I should change up my wod and do more!! πŸ™‚

      6. Thanks Lora, that 20″ box would be a big accomplishment for me! You are a fitness mother by example! (even though I know I’m a ‘bit’ older haha!) Definitely someone to look up to! Thanks for all your positive feed back you give in all your postings! It is really appreciated! πŸ™‚

  2. Mobility + WU x 1
    Sprinting drill. This was fun!

    Change 4 Change October 29th


    Floor Press
    5 rounds of 3 reps
    85-95-105-115- 1×125- 2×115

    Weighted ring dips
    5 rounds of 3 reps
    no weight/5-10-20-30

    Max handstand hold
    20 sec

    Cash out
    Climbed rope 5 or 6 times

  3. Change for Change! Who would do the run?!?

    Floor press x3

    Ring dips x 3
    30-40-50-60-70 (PR!)

    Handstand hold
    1:13 (until Josh started annoying me)

  4. Mob+wu
    Sprint Drills ( love these )
    β€œThe CFM Mile”

    Run 1 mile with a 40# sandbag

    11:28 rx

  5. Vanessa Champion

    WU + mobility
    Sprint drills!
    “Start with your heels on the line and your chest on the floor”-Kevin

    The CFM Mile
    Run 1 mile with 40# sandbag

    11:21 RX. My very first haha!

    Next time no walk/jog on the incline and pay attention to the where the 800m mark is so I don’t run too far.

  6. Just a little shout out for the awesome effort given by the folks in my 7am class. You all did great!

    Special recognition to Brian for the awesome form displayed on his FS and ring dips.

    A big congrats to Josh on his 3RM Clean PR (I knew you had it in you). Well done!

    Gold stars to Heather S and Joanne for their rope climbs! Both with PRs for height πŸ˜€

    And kudos to Coach Kevin with a PR for weighted ring dips.

    Fun morning πŸ™‚

    1. I see lots of congrats but no posts with said achievements… πŸ™

      Maybe we need a contest or something to motivate posting.

  7. Mobility

    WU x 2

    Sprint Drills….man, my coordination sucks in the morning! Hah!


    The CFM Mile

    Rx: 12:29

    2 pointers for later runners today: tie your shoes properly, and wear gloves or mittens. I lost about 30 seconds in tying my both shoes, but was most comfortable with my fingers protected from that wind.

      1. Heather Colleen

        Today was the FIRST time I’ve been tempted to get some…30 seconds for shoe tying was ridiculous!

  8. Mobility
    Warm up x1
    Group warm up: sprint drills (fun)
    Change for change (I just could not deal with the cold this morning so opted for a change)
    Emotm: skipping (50 singles) and remaining time left on the minute: burpees(break for one minute after 6 minutes and then do another round)

    Total burpees: 81 πŸ™
    October 22, 2013: 83

  9. Mobility / WU x 1

    Sprint Drills

    “The CFM Mile”
    Rx – 9:45

    Rope Climbs x 2 / Cheering Crystal On!

    I Came In Like a Wrecking Ball…

  10. Mob WU X 1
    Sprint Drills
    EMOTM Deadlifts #140
    9 DL @ #105
    12 HR Pushups
    15 BoxJumps
    5 Rounds + 7 BJ

    Thanks for the cheering Blake I heart you! πŸ™‚
    Good job on the video boys…tis hilarious! I will have that song stuck in my head for the day I’m sure.

    1. You did awesome Crystal! Especially since we were probably as distracting as we were supportive!
      Now you KNOW you can do that height box jumps in a WOD…no turning back now!

  11. Mobility
    Group WU

    Change for change from Feb. 22/13

    WOD: A-hem
    EMOTM for 6 min. complete 25 double unders and remaining time complete Max burpees. Rest 1 min and repeat for a 2nd round. Score = total burpees

    Scaled to 8 DU’s

    Total = 53 Burpees (PR of 30 Burpees)

  12. Change for Change

    WOD 11.2 Rx
    8 rds and 11 HRPU

    Last time got 7rds + 10 Box Jumps, happy with that.

  13. Mobility
    WU x 2
    Springt drills

    Change for Change
    Open WOD 11.2

    Score: 5 rounds + 10 BJ Rx

    Today is the first anniversary of my first fundamentals class! Fitting that I did an Rx workout to celebrate, because I never would have imagined back then where I would be now. πŸ™‚

  14. Mobility
    WU x 1

    Sprint Drills

    WOD “CFM run”
    – Run 1 mile with 40lbs sand bag

    Time : 11:28


    P.S. I showed up at the 5:45 class with my sumo costume and NOBODY was wearing a costume…. COME ON PEOPLE !!! Hahaha πŸ˜›

    1. If it makes you feel any better Corinna, Melissa H, and I wore witches hats at the 4:15 class. We looked like ding a lings lol.
      Great job on the 40lb sandbag mile!

    2. No – thank you for encouraging me to join you! I was so despearte to avoid the run I stopped at the bank machine on the way in to get the $5.00. You did such a good job on the run πŸ™‚

  15. WU x 2

    Sprint drills

    Change for Change

    AMRAP in 10 min

    2 HSPU 4 Pistols
    4 HSPU 8 Pistols

    Got to 6 HSPU in round of 8. HSPU done RX, pistols with smallest box and 45# plate.

  16. Change for change…

    Squat Master Supreme
    Back Squats
    Score= 9, 500

    ***** IM SOOO HAPPY. Thank you Amanda (tues) and Jeff (today) for helping me with my HSPU… 10# plate and abmat are now no problem thanks to proper form… Another step closer to my gymnastic dream…

    Also, Kevin I LOVE the new 35 # bars. Love them.

  17. Mobility
    Group WU (sprints) pretty fun.

    EMOTM: Dead lifts X 2
    135, 155, 175, 185, 195, 205, 215, 225, 245, 265

    WOD: 11.2 (As per Coach Jeff, “a good one…” Ha, I know what that means now!! :P)

    Rx’d: 8 rounds.

    Brutal. and doing it alone = worse :D. Thanks for the push and the cheers 6:45’ers.
    Thanks Coach Jeff!

    Happy Halloween all!

    1. I might be a little crazy but I loved the 11.2 WOD. 8 rounds is a great score. Come on, admit it….it was fun, wasn’t it? πŸ˜‰

  18. My keyboard went crazy and just opened 28 tabs of that vine video… Yup…

    Group WU (sprints, loved this)

    Change for change, open strength

    Overhead squats x5…

    Shoulder press x5…

  19. Mob
    Group wu (always fun)

    Change for change
    Oct 22
    6 min of emotm
    25 du ( burpees for remainder if each min)
    Rest for 1 min after 6 min and repeat
    Burpees: 56

    Rope climb ( and leg burn!)

  20. WU
    Group Sprints

    Change for Change
    Oct 25th Bear complex

    Power Clean
    Front squat
    Push press
    Back squat
    Spit jerk

    I was a bit confused at the start that’s why the weight is so weird

    Cash out – Rope Climb (PR – First ever rope climb!!!)

  21. Mob
    Strength shoulder press
    Wod: cfm mile
    40# sandbag
    Time: 9:25

    Cashout: rope climb felt a lot better than my last attempt a few months ago. Never seem to wear the right socks on rope climb day.

  22. Mob
    Group Wup – sprint drills

    WOD: CFM Mile
    run 1 mile with a 40lb sandbag

    Time = 12:04

    Wup x 1

    Thank you big time to Chantal Cool for getting me to join you – I am glad to have done the run for the first time. Great inspiration – you set such a good pace and I didn’t see you stop once except to adjust the sandbag. One of my students saw you running and asked me if that was us the next day. He was really impressed by you and now he is thinking of joining CF.

    Coach Jeff – thank you for letting me join class even though I was a tad late

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