6pm and 7pm classes are canceled for this evening. Turn today’s WOD into an at-home version by doing just burpees. Enjoy and stay safe!
Check out CFM veteran Gilles Gautreau in this month’s newsletter!
Front Squats x5
50-55-60-65-70%
AMRAP in 7 min
Burpee Over Box
Compare to Feb.28/14
Please cancel my 6am, thanks
Hah! Good job trapping that box, Kevin!
Haha! Those boxes can be slippery little suckers! Hang on tight!
Mobility
WU x 2
Group WU
Strength: Front Squats x5
50-55-60-65-70%
65-75-80-85-90#
WOD:
AMRAP in 7 min
Burpee Over Box
Total: 74
Bar hangs: 40sec x 2
Ring holds: 20sec x 2
Good job everyone. Thanks Kevin!
Great newsletter. Loved your article Jo and Gilles, your a rockstar 🙂
Crazy score!
great score on your burpee Kelly
mob wux2
group wu
front squat
95×5-95×5-95×5-95×5-95×5
AMRAP in 7 min
burpee over box 20 in
jump on box and step down
48 rep
Great newsletters Joanna and Gilles!!
Group WU
Strength: Front Squats x5
50-55-60-65-70%
125-135-145-155-175#
WOD:
AMRAP in 7 min
Burpee Over Box
Total: 52
Thanks for coaching, Kevin.
Not only did I hold the box down this morning, I burpeed on it too.
That’ll teach it!
Mobility
WU x 2
Group WU
Strength: Front Squats x5
50-55-60-65-70%
35-40-45-50-55# (Probably could have gone heavier, but don’t have anything to go by for percentages yet) Thanks for sharing the bar Jackie!
WOD:
AMRAP in 7 min
Burpee Over Box (18″)
Total: 55
Good job everyone. Thanks Kevin!
Front squat x 5
50-55-60-65-70%
95-100-115-125-135-140
WOD
AMRAP 7 min
Burpee over box
73
Front Squats to #115
WOD: 60
Fun nooner!
Front squats up to 115#
WOD 59
Box jumps still scare me a little 🙂 calf smashing was equally frightening lol. Fun class Blake!
WUx1 (Up to 9 unbroken strict pull-ups – PR)
Group WU
Strength: Pistol Practice
some holding a post
some rolling pistols
10 pistols – 1 strict pull-up between each one (PR first time doing pistols without rolling or holding a post!)
WOD:
AMRAP in 7 min
Burpee Over Box (Step up and sloowww step down)
Total: 33
WUx2
Front squat x 5
135-140-155-165-180
WOD
AMRAP 7 min
Burpee over box
Total–> 66
Great work monrning peeps!
Awsome Newsletter.
Way to go Joanna. That is quite an adventure.
Keep on going Gilles, awesome work!
Today was such an off day at the box.
Thanks Blake for all the great tips and coaching.
After the WOD I just sat there and thought wtf just happened…regardless I was happy to be there and hopefully next WOD I will have my head on straight.
Great job nooners.
We all have off days. I’m happy you made it in!
Front Squats x5
125-145-155-170-185-200
WOD @ 24″ box
73 reps
Jumping is hard after burpees. Weird.
Please cancel my 4:00
Boo 🙁 I was sad I didn’t get to workout with you! Next time 🙂
I didn’t want to chance a messy drive home. See you soon!
Great newsletter! 🙂
3PM Lab
Mob + 20x Scap Pullups
Crossover Symmetry
WUx2
Front Squat x5
135-155-185-205-225-245-265-285(x4) … almost a PR!
WOD Rx = 77 reps
#francough …
Front squats x 5
170-185-205-225-240
WOD with step ups on 24″ box
Score – 50 reps
Thanks for the class Steph!!
Front Squat 5x
105-125-135-145-155
(Hips still bothering me)
WOD @ 24″
75 reps
Pretty sure I miscounted as the odd numbers often came on the wrong side of the box 🙁
Great job Patrick! I keep missing you at the gym 🙁
Wowzers Uncle P!
F Squat x5
95 105 115 125 135
WOD @ 20″
71 Reps
Strength: Front Squats x5
50%-55%-60%-65%-70%
@65#-75#-80#-85#-90#
Thanks for the tips and sharing the bar Terri-Lynn! 🙂
WOD: in 7 min
Burpees over the box (20″)
Reps: 60
(still coughing…)
Nice work!! Cough is well earned 🙂
Mob
WU x2
group wu
Front Squat x5
(WU – 35#)
50-55-60-65-70#
AMRAP 7 mins
Burpee over Box
Total- 38
(First WOD I used the 18in black box!)
YAHOO!!!! I’m so proud of you!!
M+WUx2
Group mobility
Front squat x5
50-55-60-65-70%
50-55-60-65-70lb
WOD:
AMRAP 7 mins
Burpee over box 20inch
Total: 43 (?) Rx
I know for a fact that I miscounted because the odd and even numbers were mixed up on each side of the box 🙁 apparently I missed three in the first ten so I guess I was around 50
Rowing with Breanna
2min max effort, 2min break, 3 rounds
535m-483m-495m
Thanks for that lady… And the Fran cough after the first round LOL
Front squatsX5. Up to 110#
WOD RX
57 reps.
So much for the goal of 10 per min hahaha legs didn’t love jumping after that row.
Thanks for staying to coach us Steph!
Wow! Good work Vanessa! 🙂
Mobility & WU x1
Strength: Front Squat x 5
65-75-80-85-90
WOD Rd
58 Reps
WU x 2
Strength: Front Squats x5
95-105-125-135
WOD:
AMRAP in 7 min
Burpee Over Box scaled to 20″
51 reps
WU × 2
Group MOB
Strength: Front squat
50, 55, 60, 65, 70%
35, 40, 45, 50, 55 (fun with Laura)
7 min AMRAP
Burpee over box
48 reps, small box
Love the newsletter Gilles, and love WODing with you at 6am. You bring @#$** colour to the morning workouts!!!
Thanks for the class Kevin. 🙂
…and Jo, your story of adventure in Ireland was funny and well written. A most enjoyable read!
Front Squats x5
50-55-60-65-70%
65,75,85,90,95
AMRAP in 7 min
Burpee Over Box
71 reps