Newsletter Day!

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

The box was trying to get away, but Kevin was holding it down.
The box was trying to get away, but Kevin was holding it down.

42 thoughts on “Newsletter Day!”

  1. 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 🙂

    1. 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

  2. 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.

  3. 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!

  4. Front squats up to 115#

    WOD 59

    Box jumps still scare me a little 🙂 calf smashing was equally frightening lol. Fun class Blake!

  5. 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

  6. 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!

  7. 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.

  8. Front Squats x5
    125-145-155-170-185-200

    WOD @ 24″ box
    73 reps

    Jumping is hard after burpees. Weird.

  9. 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

  10. Patrick Arseneau

    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 🙁

  11. 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…)

  12. 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!)

  13. 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

  14. 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!

  15. 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. 🙂

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