YOGA – We’ll be having a trial run next Monday at 7:45pm. Bring a yoga mat and come loosen up (you know how Monday’s are). Based on the demand, we make add it to the regular schedule. First time is free.
Lifestyle Challengers – If you would like a mid-way check-in meeting with Kevin, please sign up on the list under the warm-up board. Check-ins will take place this Sunday starting at 9am.
Strength – Press 1RM
With 10 min on the clock,
Row 750m
AMRAP with remaining time:
15 Shoulder Press (45/35#)
50 Double Unders
Mob. and WUx1
Group WU and Mob.
SH. Press 1RM
3x 45, 2x 55, 1x 65, 1x 75PR, 1x 80F Thanks for sharing the bar Heidi
WOD: 10 min.
750m row
With remaining time AMRAP:
15 Sh. Press #35
50 DU (scaled to singles due to Achilles)
Score: 206
Great class Patrick!!
Great picture Josh!
Mobility + WU x 1
Shoulder Press 1RM
3 x 75
2 x 90
1 x 100
1 x 105
1 x 115F
1 x 110F (pushing the bar forward too much)
WOD: With 10 min on the clock,
Row 750m (~2:36)
AMRAP with remaining time:
15 Shoulder Press 45#
50 Double Unders
Score: 3 Rounds + 9 Shoulder Press (204)
Oh, and I was the only one in my round, thanks everyone for sticking around and yelling at me 🙂
Hey Vince…we were yelling FOR you not AT you. 🙂
Great solo effort, which is not easy!
That’s a very fair point 🙂
WU x 1
Shoulder press 1rm
3×65
2×85
1×90
1×95
1×100 …. Kinda happy with this. It’s my previous PR since forever, but it’s also been forever since I was able to match it. And I didn’t look like Emily Rose of the exorcism.
WOD Rx’d… 1 round + 22 double or 102 reps. Today was not a DU day for me… Still a good one tho…. the failed attempts at doubles are as hard as the successful ones!
LOL I’d like to see your exorcism face :p
Nice job!!
Mobility + WU x 1
Shoulder Press 1RM
3 x 95
2 x 105
1 x 115
1 x 115
1 x 120 F
WOD: With 10 min on the clock,
Row 750m
AMRAP with remaining time:
15 Shoulder Press 45#
50 Double Unders
Score: 2 Rounds + 8 Shoulder Press –> 138
Great job 6:00Am crew!
Wu x 1
Lab: Weighted pull ups x5
20-40-40-40-40-60 x 2.5 (had small kips on 3rd rep)
Bent over Rows x10 (Thanks Kevin for the form correction)
45-65-95-115- 45 x 20
Class
Shoulder Press 1 RM
95 x3 – 115 x2 – 125 – 135 PR- 145 PR- 150 PR
(150 was a theoretical 1RM form 2 years ago, 140 was a more recent theoretical 1RM, never lifted above 130 before) very happy.
Wod Rx
315 reps
(10 DU shy of 5 rounds)
rowed between 20 – 22 SPM at damper 5.
You were flying Trent!
Mobility
WUx1
Shoulders Press: (Got in Late for Class only did a couple sets)
65-65-65-70
WOD: 10Min
750m Row
AMRAP Remaining Time:
-15 Shoulder Press 35#
-50 Double Unders
Total Reps = 240 Rx
Great Class Thanks Kevin!
Whoa….great score!
Lab – Snatch 1RM
95-115-135-155-165-175-185 (PR)-195(F)-190(F)
Landed on toes for the last ones, but got it overhead. Definitely doable.
Press 1RM
95-115-125-135-145(F)-140(F)
WOD Rx’d
5 rounds + 16 DU
356 reps
Had a music mishap, so 6 rounds is possible.
Yay snatch PR!!
Great job on the PR and on the crazy WOD score!
Handsome Man!!!! 😛
MOB & WU ×1
Group MOB
Strength
Shoulder press 1 RM
3-2-1-1-1
35, 40, 45, 50, 55
Nice to share the bar, Ginette! 🙂
WOD
10 min
750M row (3:31)
AMRAP for remaining time
15 shoulder presses @ 35#
150 skips (in lieu of 50 du’s)
2R 7 presses = 137
Shoulder Press 1RM
3 x 95
2 x 125
1 x 130
1 x 135F
1 x 132F
WOD: With 10 min on the clock,
Row 750m
AMRAP with remaining time:
15 Shoulder Press 45#
50 Double Unders
Score: 3 Rounds + 7 Shoulder Press (202)
Mobility + WU x 1
Shoulder Press 1RM
3 x 15
2 x 20
1 x 25, 30, 35, 40, 45, 50 <—PR
WOD: With 10 min on the clock,
Row 750m
AMRAP with remaining time:
15 Shoulder Press 20#
50 Double Unders (150 Singles)
Score: 139
Mobility
WUx1
Group mobility
Shoulders Press:
3×45-2×55-1×65-1×75-1×80-1×85
WOD: 10Min
750m Row
AMRAP Remaining Time:
-15 Shoulder Press 30#
-50 Double Unders( scaled to 150 singles)
Total Reps: 195
Great work Amy!
The new tshirts are in. If you ordered one, bring the $ and ask any coach for yours.
Steph H
Mob/wu
Group mob
Shoulder press 1rm
40/50/60/70/75
Wod: 10mins
750row
Amrap remaining time
15 sh press(25lbs)
50dble(150single)
Total:145
mob wux1
group mob wu
shoulder press 1 RM
95×3 105×3 115×1 125×1 130 failed
WOD 10 MIN
AMRAPwith remaining time
15 shoulder press 45#
50 DU( 150 single)
total 213
Awesome score Gilles!
– Mob
– WUx1
– Group WU
Shoulder Press x3-2-1-1…
85-95-105-115(old PR)-125(PR)-130-135(F, not even close)
WOD: In 10 minutes…
– 750m ROW
AMRAP remaining time:
– 15x shoulder press @ 45#
– 150 singles
2 rounds + (116 skips)/3 = 168
Good rowing day, skipping was not good however
You’re closer than you think to that 135#
Mob. and WUx1
Group WU
SH. Press 1RM
3x 40, 2x 50, 1x 60, 1x 70PR, 1x75PR, 1x 80F, 1x80PR (with Kevin’s encouragement)
WOD: 10 min.
750m row
With remaining time AMRAP:
15 Sh. Press #25 (should have tried 30#)
50 DU (scaled to 150 singles)
Score: 195
M+WU
Group Mobility
Shoulder Press 1RM
3 -2 -1 -1 -1
35lb-45lb-50lb-55lb-55lb
WOD 10 min
750m row
AMRAP for remainder:
15 shoulder press @ 35lb
150 single skips
TOTAL: 101 reps
Skipping needs work…
Mobility + WU x 1
Shoulder Press 1RM
3 x 90
2 x 100
1 x 115
1 x 125
1 x 135F
1 x 130
No where near my 140# PR, wrist pain is getting in my head.
WOD: With 10 min on the clock,
Row 750m
AMRAP with remaining time:
15 Shoulder Press 45# from rack (1st round was 35#, thanks for the weight change Kevin.
50 Double Unders did 150 singles
3 rounds + 13 Press
203 reps
208 reps
Shoulder press 1 rm to 87.5# ( did not match pr pf 92#)
Wod rx’d: 166 reps
Big shoulder day!!
WU x 1
Shoulder Press
45-50-55-60-65-70
WOD:
Subbed the 750 m row for a 400 m run
15 Shoulder Press @ 35#
50 Double Unders
Total reps = 2 Rounds + 15 SP + 21 DU = 166
DU’s were not my friend today. Couldn’t get a good rhythm.
Only class
Split Snatch – Thanks Kevin for teaching me this!
65-95-115-125-135
Back squats – 5 X 1 @ 90% = 365#
First class!! Was super nervous, but had a blast!
Mobility + WU x 1
Shoulder Press 1RM
3 x 25
2 x 30
1 x 35
1 x 40
1 x 45
1 x 45
1 x 50
WOD: With 10 min on the clock,
Row 750m
AMRAP with remaining time:
15 Shoulder Press
50 Double Unders did 150 singles
2 rounds
130 reps
Great job!! Welcome to CFM!
1RM shoulder press to 85# – matched my previous PR
WOD rx’d: 2 rds + 10 presses
Good wod!
mobility
WU
Shoulder press 1RM
55(x5)-65(x3)-70-75-80-85(f)-85(f)
WOD
Total 105 Rx (This never happens) 🙂
Mob.
WUx1
Group WU and Mob.
Shoulder Press 1RM
3x 55, 2x 65, 1×75,1x 85, 1x 95, 1x 100F
WOD
10 min.
750m row
With remaining time AMRAP:
15 Sh. Press 45lbs
50 DU (scaled to singles)
Score: 251