Check out David Flinn and all our upcoming events in May’s Newsletter.
Overhead Squat – 3RM
4 Rounds
200m Run
12 C2B Pullups
9 Box Jumps (30/24″)
Rest 1 min
The Spring Fling crew from CrossFit Moncton
45 thoughts on “Newsletter Day”
Alaina
Please cancel my 6am
Laura
Overhead Squat – 3RM
35#(WU)-40-45-55-60-70# PR
4 Rounds
200m Run
12 C2B Pullups (Ring Rows)
9 Box Jumps (20″)
Rest 1 min
Time: 12:26
Great class this morning, thanks Kevin for making me put on my “big girl panties” this morning and use the bigger box 😉
Vanessa
Nice OHS PR Laura!!
Maria
Wow! You are making great progress Laura!
Laura
Thanks! I’m happy to increase my OHS, but even more happy about the box jumps! Those orange boxes look so much bigger than the black ones… Lol!
Amanda
Great pic!! Such a great weekend, so proud of our athletes! Already looking forward to next year 🙂
Shane Hayes
Mobility and Wu x 1 12 reps
Strength OHS 3rm
Stayed relatively light, still working through shoulder injury.
95/ 135/ 155/ 155 x 6/ 155 x 6
Wod rx’d 11:16
Tough one, but need the running!!
Great class Kevin and great work 6 amer’s.
Good work this morning Tony and Jake on your first class, you guys did great!!
Overhead Squat – 3RM
65#(WU)-85-95-105-115 (not quite low enough on that last set)
4 Rounds
200m Run
12 C2B Pullups (Ring Rows)
9 Box Jumps (24″)
Rest 1 min
Time: 13:29
Fun WOD.
Thanks for coaching, Kevin.
Gabriel
WU x 1 @ 12 reps
Strength OHS 3rm
95-105-115-125-135-145f
Wod RX’d
Time–> 11:34
Great work 6am class!
Welcome to Tony and Jake!
Awesome newsletter, way to go David!!
Steph L
Mob + WUx1 (15Reps)
OHS 3RM:
85-95-105-115(f) *Not balanced right today
WOD: 4 Rounds:
200m Run
12 C2B
9 Box Jumps 24″
Time: 12:28 Rx
Fun Nooner Thanks Balke!
Amanda
OHS to 115# I think. I was supposed to do another set but I was having trouble getting the bar overhead today…my rack jerks need work!
WOD Rx’d: 14:00
Such a nice day for a wod with running! Fun nooner, glad I went in. Thanks Blake!
Rachel
mobility
wu x 1 (12 reps)
group wu
strength – OHS x3
35, 40, 45, 50, 55, 60
WOD : 4 rounds
200m run
scale – 12 ring rows
scale – stip up bos 18″
rest 1 min
Time = 12:44
cash out – calf stretch
Kevin
Overhead Squat x3
135-155-175-195-210 (PR!)
WOD Rx’d
9:37
Rounds were 1:30-1:45.
Pullups – 7+5/8+4/9+3/12
LOVED running in the heat today. Thanks for the fun nooner Blake. Glad I was able to make it in time.
Amanda
Me too!! I couldn’t pass up the wod just cause I’ve been waiting all winter to be able to run in the heat! I love it!
Tara Betts
OHS x3
35-45-50
I’m just going to be frank, OHS and I are not friends. I keep smiling and trying to make conversation, but OHS is just standoffish. I think OHS might be a jerk 😛
WOD 4 rounds
Run 200m
12 ring rows
9 box jumps (12 inch box)
Rest 1 min
Time: 13:52
Cashout 400m run(14/30) and I really didn’t feel like it after that WOD. But I did it!
I also, FOR THE FIRST TIME EVER, tried a box jump with the black box(18 inch I think?) and you know what? I did it! I really did it! I feel pretty darn good about that 🙂
Amanda
woohoo! So… practice a few more and then the next wod that comes up with box jumps you’ll be ready for the 18″ box 🙂
Heather Colleen
You can DEFINITELY do the 18″ box…and the 20″ is in your very near future. 😉
Maria
I felt the same way about OHS! You will become friends :). Nice work on the box jumps!
BJ
Great job!
Blake
Awesome newsletter once again!
Great article getting to know Mr. Flinn better!
Our gym is better with people like you in it David!
Steph H
Mob
WU x 1 (12)
Group mob
OHS x3
WU @ 35
45-50-55-60#
WOD: 16 min cap
4 rounds
200m run
12 ringrows
9 boxjumps (black box)
Rest 1 min
Time: 13.08
Mario
Mob + WUx2 + all of the smashing + shoulder mobility
WOD Rx = 11:34 (split times = 1:55, 4:59, 8:22, 11:34)
… slowed down considerably from round 2 to 3. All C2B done 7+5reps.
Back Squats x10
135-145-155#
Every 2 min for 9 rounds
3x Weighted Pullups @ 20#
Every 2 min for 3 rounds
20x pushups
Heather Colleen
OHS x3
35(5) 55-60-65…still too nervous to go higher, but my form felt better than it ever has. 🙂
WOD with:
200m run
Ring rows
24″ box jumps (those were fun!! Need to work on rebounding.)
Time 12:09
Gilles
mob wux1 12 rep
group mob wu
OHS
sub power clean + front squat pause 5 sec
95×3 115×3 135×3 145×3 155×3
4 round
200 m run
12 C2B pull up (ring row with small box )
9 box jump 20 in
rest 1 min
time 12:57
Hannah
M+WU(12reps)
Group M+WU
OHS x3 – Go heavy
15-25-35-45-55-65lb
30lb PR 🙂
WOD: 4 rounds of
200m run
12 ring rows
9 box jumps 24″
Rest 1 min
12:40
Calf drop
Maria
Such a great weekend! Very lucky to be surrounded by such awesome people!
Nice newsletter Dave! Always fun to WOD with you! I liked the article about getting uncomfortable, it’s so true.
Ryan
– Mob
– WUx1 12 reps
OHSx3
45-75-95-105(x1)-95
WOD Rx = 15:23
It felt fantastic to run!
Tina W
OHS
go heavy for 3 reps
15-20-25-30-35 # tried 40
WOD
4 rounds
200 m run
12 C2B …….ringrows
9 box jumps ……12″
rest 1 min
14:31
after canceling once already today i was very happy to get my ass in today ….and OHS is getting a wee bit easier 🙂
BJ
Overhead Squat – 3RM
35#(WU)55-65-75-80×2
4 Rounds
200m Run
12 C2B Pullups (Ring Rows)
9 Box Jumps (12″+ 45# plate)
Rest 1 min
Time: 13:34
Jeff L
Open gym to work on some goats after an amazing weekend at Spring Fling.
OHS X 5
45-65-85-105-125(PR for reps)
500m Row = 1:52.1
Great newsletter article Dave!
Thanks for the class Steph!
Amy hogan
Mobility
WU x 1 (12)
Group mobility
OHS x3
55-65-80-90-100
WOD: 16 min cap
4 rounds
200m run
12 pullups
9 boxjumps 24″
Rest 1 min
Great newsletter Dave! congrats on all your successes! Here’s to many more years of them! 🙂
Tony Steeves
Mobility X1 WU x1 12 reps
Strength OHS
3×15#
3×25#
3×30#
3×35#
WOD 4 rounds
200m run
12C2B (ring rows)
9 box jumps (orange box) and I realized now that I did 12 jumps instead of 9. (Damn it)
Rest one min
Cash out calf drop..
Time 11,42min (with 12 extra box jumps because I didn’t read!!!!)
Amanda
Yay for posting!! Congrats on your first regular class, I look forward to working out with you!
Great time on the wod too!
Matt H
Good work!..be seeing ya around sometime I’m sure
Tina W
i did that 2 …12…box jumps but realized it after the first round 🙂
Terri-Lynn
Mobility & WU x 1
Group mobility
Back Squat
35×5, 85×4, 105×3, 125×3, 135×3, 140×3 5#PR and finally a squat above body weight!!!!!
WOD
4 Rounds
200m run
12 C2B Pull-ups (ring dips)
9 Box jumps (30/24″) Step ups
Rest one minute
9:42
felt awesome to be running. I need to get better at going out strong in the beginning. My last two rounds were faster than my first two
1) 1:42
2) 1:44
3) 1:37
4) 1:39
Matt H
OHS 3RM
45, 65, 75, 85, 95 (PR)
Happy with these today, it’s the first time I’ve ever really felt comfortable (ish) doing OHS and also the first time trying for heavy reps.
WOD (with ring rows)
11:30
Krystal
OHS x3
40-45-50-55-60 (PR#5)
WOD: 16 min cap
4 rounds
200m run
12 ring rows
9 boxjumps 24″
Rest 1 min
4 Rounds
200m Run
12 C2B Pullups (Ring Rows)
9 Box Jumps (20″) Step ups
Rest 1 min
Time: 20:21
Bittersweet day. Had a 10# PR on OHS which was very exciting! Tried to jump the 24″ box in the warmup and hit my shin and my hand pretty bad, didn’t feel like I performed 100% after this happened. Life teaches you that you will fall and that you must get back up….even if I stayed on the ground for a good 5 min fighting back tears. Almost walked out today but I didn’t.
Janet
Overhead Squat – 3RM
25#(WU)30-35-40-45-50(pr)
4 Rounds
200m Run
12 C2B Pullups (Ring Rows)
9 Box Jumps (12″)
Rest 1 min
Please cancel my 6am
Overhead Squat – 3RM
35#(WU)-40-45-55-60-70# PR
4 Rounds
200m Run
12 C2B Pullups (Ring Rows)
9 Box Jumps (20″)
Rest 1 min
Time: 12:26
Great class this morning, thanks Kevin for making me put on my “big girl panties” this morning and use the bigger box 😉
Nice OHS PR Laura!!
Wow! You are making great progress Laura!
Thanks! I’m happy to increase my OHS, but even more happy about the box jumps! Those orange boxes look so much bigger than the black ones… Lol!
Great pic!! Such a great weekend, so proud of our athletes! Already looking forward to next year 🙂
Mobility and Wu x 1 12 reps
Strength OHS 3rm
Stayed relatively light, still working through shoulder injury.
95/ 135/ 155/ 155 x 6/ 155 x 6
Wod rx’d 11:16
Tough one, but need the running!!
Great class Kevin and great work 6 amer’s.
Good work this morning Tony and Jake on your first class, you guys did great!!
Overhead Squat – 3RM
65#(WU)-85-95-105-115 (not quite low enough on that last set)
4 Rounds
200m Run
12 C2B Pullups (Ring Rows)
9 Box Jumps (24″)
Rest 1 min
Time: 13:29
Fun WOD.
Thanks for coaching, Kevin.
WU x 1 @ 12 reps
Strength OHS 3rm
95-105-115-125-135-145f
Wod RX’d
Time–> 11:34
Great work 6am class!
Welcome to Tony and Jake!
Awesome newsletter, way to go David!!
Mob + WUx1 (15Reps)
OHS 3RM:
85-95-105-115(f) *Not balanced right today
WOD: 4 Rounds:
200m Run
12 C2B
9 Box Jumps 24″
Time: 12:28 Rx
Fun Nooner Thanks Balke!
OHS to 115# I think. I was supposed to do another set but I was having trouble getting the bar overhead today…my rack jerks need work!
WOD Rx’d: 14:00
Such a nice day for a wod with running! Fun nooner, glad I went in. Thanks Blake!
mobility
wu x 1 (12 reps)
group wu
strength – OHS x3
35, 40, 45, 50, 55, 60
WOD : 4 rounds
200m run
scale – 12 ring rows
scale – stip up bos 18″
rest 1 min
Time = 12:44
cash out – calf stretch
Overhead Squat x3
135-155-175-195-210 (PR!)
WOD Rx’d
9:37
Rounds were 1:30-1:45.
Pullups – 7+5/8+4/9+3/12
LOVED running in the heat today. Thanks for the fun nooner Blake. Glad I was able to make it in time.
Me too!! I couldn’t pass up the wod just cause I’ve been waiting all winter to be able to run in the heat! I love it!
OHS x3
35-45-50
I’m just going to be frank, OHS and I are not friends. I keep smiling and trying to make conversation, but OHS is just standoffish. I think OHS might be a jerk 😛
WOD 4 rounds
Run 200m
12 ring rows
9 box jumps (12 inch box)
Rest 1 min
Time: 13:52
Cashout 400m run(14/30) and I really didn’t feel like it after that WOD. But I did it!
I also, FOR THE FIRST TIME EVER, tried a box jump with the black box(18 inch I think?) and you know what? I did it! I really did it! I feel pretty darn good about that 🙂
woohoo! So… practice a few more and then the next wod that comes up with box jumps you’ll be ready for the 18″ box 🙂
You can DEFINITELY do the 18″ box…and the 20″ is in your very near future. 😉
I felt the same way about OHS! You will become friends :). Nice work on the box jumps!
Great job!
Awesome newsletter once again!
Great article getting to know Mr. Flinn better!
Our gym is better with people like you in it David!
Mob
WU x 1 (12)
Group mob
OHS x3
WU @ 35
45-50-55-60#
WOD: 16 min cap
4 rounds
200m run
12 ringrows
9 boxjumps (black box)
Rest 1 min
Time: 13.08
Mob + WUx2 + all of the smashing + shoulder mobility
WOD Rx = 11:34 (split times = 1:55, 4:59, 8:22, 11:34)
… slowed down considerably from round 2 to 3. All C2B done 7+5reps.
Back Squats x10
135-145-155#
Every 2 min for 9 rounds
3x Weighted Pullups @ 20#
Every 2 min for 3 rounds
20x pushups
OHS x3
35(5) 55-60-65…still too nervous to go higher, but my form felt better than it ever has. 🙂
WOD with:
200m run
Ring rows
24″ box jumps (those were fun!! Need to work on rebounding.)
Time 12:09
mob wux1 12 rep
group mob wu
OHS
sub power clean + front squat pause 5 sec
95×3 115×3 135×3 145×3 155×3
4 round
200 m run
12 C2B pull up (ring row with small box )
9 box jump 20 in
rest 1 min
time 12:57
M+WU(12reps)
Group M+WU
OHS x3 – Go heavy
15-25-35-45-55-65lb
30lb PR 🙂
WOD: 4 rounds of
200m run
12 ring rows
9 box jumps 24″
Rest 1 min
12:40
Calf drop
Such a great weekend! Very lucky to be surrounded by such awesome people!
Nice newsletter Dave! Always fun to WOD with you! I liked the article about getting uncomfortable, it’s so true.
– Mob
– WUx1 12 reps
OHSx3
45-75-95-105(x1)-95
WOD Rx = 15:23
It felt fantastic to run!
OHS
go heavy for 3 reps
15-20-25-30-35 # tried 40
WOD
4 rounds
200 m run
12 C2B …….ringrows
9 box jumps ……12″
rest 1 min
14:31
after canceling once already today i was very happy to get my ass in today ….and OHS is getting a wee bit easier 🙂
Overhead Squat – 3RM
35#(WU)55-65-75-80×2
4 Rounds
200m Run
12 C2B Pullups (Ring Rows)
9 Box Jumps (12″+ 45# plate)
Rest 1 min
Time: 13:34
Open gym to work on some goats after an amazing weekend at Spring Fling.
OHS X 5
45-65-85-105-125(PR for reps)
500m Row = 1:52.1
Great newsletter article Dave!
Thanks for the class Steph!
Mobility
WU x 1 (12)
Group mobility
OHS x3
55-65-80-90-100
WOD: 16 min cap
4 rounds
200m run
12 pullups
9 boxjumps 24″
Rest 1 min
Time: 12:05
OSH 3RM
95-115-135-155-160-175-185-190PR!
WOD:
Rnd 1 – 1:58
Rnd 2 – 5:07
Rnd 3 – 8:24
Rnd 4 – 11:27 Rx
OSH 3RM
95-115-135-155-160-175-185-190PR!
WOD:
Rnd 1 – 1:58
Rnd 2 5:07
Rnd 3 – 8:24
Rnd 4 – 11:27 Rx
OSH 3RM
95-115-135-155-160-175-185-190 PR!
WOD:
Rnd 1 – 1:58
Rnd 2 5:07
Rnd 3 – 8:24
Rnd 4 – 11:27 Rx
Great newsletter Dave! congrats on all your successes! Here’s to many more years of them! 🙂
Mobility X1 WU x1 12 reps
Strength OHS
3×15#
3×25#
3×30#
3×35#
WOD 4 rounds
200m run
12C2B (ring rows)
9 box jumps (orange box) and I realized now that I did 12 jumps instead of 9. (Damn it)
Rest one min
Cash out calf drop..
Time 11,42min (with 12 extra box jumps because I didn’t read!!!!)
Yay for posting!! Congrats on your first regular class, I look forward to working out with you!
Great time on the wod too!
Good work!..be seeing ya around sometime I’m sure
i did that 2 …12…box jumps but realized it after the first round 🙂
Mobility & WU x 1
Group mobility
Back Squat
35×5, 85×4, 105×3, 125×3, 135×3, 140×3 5#PR and finally a squat above body weight!!!!!
WOD
4 Rounds
200m run
12 C2B Pull-ups (ring dips)
9 Box jumps (30/24″) Step ups
Rest one minute
9:42
felt awesome to be running. I need to get better at going out strong in the beginning. My last two rounds were faster than my first two
1) 1:42
2) 1:44
3) 1:37
4) 1:39
OHS 3RM
45, 65, 75, 85, 95 (PR)
Happy with these today, it’s the first time I’ve ever really felt comfortable (ish) doing OHS and also the first time trying for heavy reps.
WOD (with ring rows)
11:30
OHS x3
40-45-50-55-60 (PR#5)
WOD: 16 min cap
4 rounds
200m run
12 ring rows
9 boxjumps 24″
Rest 1 min
Time: 10:56
Fun Class! Thanks Chantal 🙂
Overhead Squat – 3RM
35#(WU)-40-45-50-55-60#- PR ( 10# PR)
4 Rounds
200m Run
12 C2B Pullups (Ring Rows)
9 Box Jumps (20″) Step ups
Rest 1 min
Time: 20:21
Bittersweet day. Had a 10# PR on OHS which was very exciting! Tried to jump the 24″ box in the warmup and hit my shin and my hand pretty bad, didn’t feel like I performed 100% after this happened. Life teaches you that you will fall and that you must get back up….even if I stayed on the ground for a good 5 min fighting back tears. Almost walked out today but I didn’t.
Overhead Squat – 3RM
25#(WU)30-35-40-45-50(pr)
4 Rounds
200m Run
12 C2B Pullups (Ring Rows)
9 Box Jumps (12″)
Rest 1 min
Time: 12:43
Did this during Wednesday Open Gym.
WOD as Rx’d: 10:44,