We are hosting a CrossFit Level 1 seminar this weekend, so all classes will be canceled.
Partner Cindy
AMRAP in 20 min
5 Pullups
10 Pushups
15 Squats
*Switch every minute
49 thoughts on “Reminder”
Greg Doucette
Partner Cindy
AMRAP in 20 min (18.5 cycles)
5 Pull ups
10 Pushups
15 Squats
*Switch every minute
Thank you to Katrina for partnering with me this morning and thanks for the motivation, great work out!
I learned this morning on the warm up run that the 800m mark is not at the need of the block! Truck blocking the marker! Thanks for calling me back Shane or I might have made it completely around the block.
Shane Hayes
Great work Greg! Nice with the extra fitness on the run
You two would be a speedy pair on this one!
Glad the legs worked for you today 😉 haha
Shane Hayes
Wow you guys were flying
Laura
MOB + 800 m run + WUx1 (in that order 😉 )
Partner Cindy with Kelly
AMRAP in 20 min (switch every minute)
5 Pullups (ring rows for both of us)
10 Pushups
15 Squats
22 rounds, 10 pushups
Cashout: 400 m jog with Kelly
Thanks for being my partner Kelly! You were so speedy, it definitely pushed me more than I might have on my own 🙂
Fun WOD this morning, thanks for coaching Kevin!
Shane Hayes
Great work Laura, fast!!!
Shane Hayes
Mobility, 800m run and Wu x 1
Group mobility and Wu
Wod partner Cindy, partnered with Mark
5 Pullups
10 Pushups
15 squats
21 rounds and 6 Pushups. Pushups felt good today!
Cashout 400m jog!
Great work Mark!!
Great class Kevin and great work 6 amer’s!! Fun class, really enjoyed that!
mobility+800m run+wu+800m run to show Darrel (Visitor) where the mark is
Partner Cindy with My Mom!
Amrap 20mins
5 Ring Rows
10 push-ups (Mom 30″ box, Me 18″)
15 squats
19 rounds + 1 Ring Row
Loved doing this with Mom! Didn’t love the push ups haha. Difficult drive home… Now to attempt to treat clients with these wet noodles!
Thanks Kevin! Great morning, even though you locked me out
Shane Hayes
Nice work, I am sure that was fun to do with your mother!! Good luck with the patients
800m run
I felt faster today. Must have been all that practice I got on the weekend 😛
WOD: “Cindy”
5 ring rows
10 push-ups
15 squats
Total: 21 + 2 squats
We had a group of 3 and had to switch out every 30 seconds instead of 60 seconds, so the rest period would be the same as everyone else. Great work Dan and Dominique!
Everything was going good until about 10mins in then my pushups hit a wall.
Mel G
Mobility + 800m run + WU
Group mobility.
Cindy with Heather T
20 min AMRAP
5 pull-ups
10 push-ups
15 squats
17 rounds + 7 push-ups
Started of with pull-ups for first 5-6 rounds. Then had to switch up to ring rows…ripped hand, ew!
I couldn’t believe it when I did my first 5 pull-ups in a row!! Holy crap I was excited! I felt like super woman!
Thanks for being my partner Heather, you did great!
Pull up PR = I’m Pumped!
Heather Touchie
YAYYYY MEL! nnnailed it.
BJ
Yippie!
Heidi
Huge congrats on your pull ups Mel. I knew you would get these soon.
Amanda
WOD rx with Josh: 21 rds + 8 pushups
That was fun!
Thanks for being my partner Josh! Sorry about my pushups. 🙂 Great form on your squats!!
Ryan
– Mob
– 800m run
– WUx1
WOD Rx with Jason (he is a machine) = 25 + 3 push ups
Not really sure about rounds…18ish?
Had never done pullups in a wod before… ripped my hand open but definitely worth it 🙂
Marcel
Congrats on pull ups, secret to not ripping is keeping your hands dry.
Heidi
Yay for 1st time pull ups in a WOD 🙂
Janet
Mobility
800m run
WU x 1
Group Mobility
WOD: Partner Cindy – Thanks for being my partner Marcel
AMRAP in 20 min
5 Pullups (ring rows)
10 Pushups 20″ box then 30″ at the end
15 Squats
Total: 19 rounds + 2 push ups
Then 400m run with your partner.
Marcel
It was lots of fun.
Gilles
mob 400 m run wux1
partner Cindy partner with Heidi
AMRAP in 20 min
5 pull up
10 push up
15 squat
total 22 round
good job Heidi
Heidi
Seemed appropriate that you & I partnered today Gilles, given we are now tied on our number of WODs. It’s a race to 1000 now.
All your movements were really fast & you kept me movin’. You saved my butt on that one. Push ups went to crap really early. Fun WOD
Claire
Partner Cindy (with Darrell)
AMRAP in 20 min
5 Pullups
10 Pushups
15 Squats
*Switch every minute
25 rounds 10pu.
Thanks for the motivation and the great work out Darrell!
Claire
Also I did ring rows instead of pull ups.
Also, ughn my knees are bent in the photo :-/ I’ll be keeping that in mind next time!
Thanks Katie for being my partner….and for the awesome Southern enthusiasm!
Great coaching Marcel!
Marcel
Thanks Stacy great effort tonight.
Amy Hogan
Mobility
800m run
Wu x1
Group WU
Partner Cindy with Lisa and Steph H
AMRAP 20 mins
5 RingRow
10 Box pushups
15 Squats
*switch every 30 seconds
Total: 24 rounds & 5 Squats
Cashout : 400m run
Mark D
MO + 800m run + Wu x 1
Group mobility
Partner Cindy, partnered with Shane
5 Pullups
10 Pushups
15 squats
21 rounds and 6 Pushups. Thanks Shane.
$Out 400m run
Marcel
Mobility
800m run
WU x 1
Group Mobility
WOD: Partner Cindy – Partnered with Janet, you were an awesome partner!
AMRAP in 20 min
5 Pullups
10 Pushups
15 Squats
Total: 19 rounds + 2 push ups
Then 400m run with your partner, found out we are both NBCC grads, a few years apart though.
Stuck around to coach the 6 o’clock class, what a great group – fantastic effort by all.
Janet
Thanks was fun 🙂 great workout and partner
Cara
800m run in the middle of warm up
WOD Rx with Maria (the speed demon!):
24 + 4 pullups
Sweaty and humid and I’ll take it! Lots of fun to do this with you Maria, although you are just so fast I felt like I wasn’t helping enough haha
Cashout: 400m run
Cashout 2: hopped in for the Oly wod because I was curious about sled pushes………….. well now I know!
2 rounds:
100m run
100 ft sled push
Time: 3:06
oh my F this was insane…it hurt to do it – but like with anything we do, you just force yourself to keep going knowing it’ll soon be over…but the feeling in my legs when it was all over was like nothing I’ve felt before! Might have something to do with the last 4 days of wods… either way I’m glad I did it!!
Thanks Marcel for the 6pm class, great job coach!
Thanks Kevin for extra torture… I mean fitness.
Fun meeting our guests for the next couple weeks, Corey & Christina! Welcome 🙂
Marcel
You’re welcome and wow you were a glutton for punishment, pushing a sled after the WOD.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Partner Cindy
AMRAP in 20 min (18.5 cycles)
5 Pull ups
10 Pushups
15 Squats
*Switch every minute
Thank you to Katrina for partnering with me this morning and thanks for the motivation, great work out!
I learned this morning on the warm up run that the 800m mark is not at the need of the block! Truck blocking the marker! Thanks for calling me back Shane or I might have made it completely around the block.
Great work Greg! Nice with the extra fitness on the run
Great work Greg! Keep up the extra running 😉
Mobility
800m run
WU x 1
Group Mobility
WOD: Partner Cindy – Thanks for being my partner Laura 🙂
AMRAP in 20 min
5 Pullups (ring rows)
10 Pushups
15 Squats
Total: 22 rounds + 10 pushups
Then 400m run with your partner. Thanks Laura.
Great job everyone. Thanks Kevin 🙂
And shout out to Vanessa for fixing up my legs…I used my orthotics too 😉
Wow awesome number ladies congratulations!
You two would be a speedy pair on this one!
Glad the legs worked for you today 😉 haha
Wow you guys were flying
MOB + 800 m run + WUx1 (in that order 😉 )
Partner Cindy with Kelly
AMRAP in 20 min (switch every minute)
5 Pullups (ring rows for both of us)
10 Pushups
15 Squats
22 rounds, 10 pushups
Cashout: 400 m jog with Kelly
Thanks for being my partner Kelly! You were so speedy, it definitely pushed me more than I might have on my own 🙂
Fun WOD this morning, thanks for coaching Kevin!
Great work Laura, fast!!!
Mobility, 800m run and Wu x 1
Group mobility and Wu
Wod partner Cindy, partnered with Mark
5 Pullups
10 Pushups
15 squats
21 rounds and 6 Pushups. Pushups felt good today!
Cashout 400m jog!
Great work Mark!!
Great class Kevin and great work 6 amer’s!! Fun class, really enjoyed that!
mobility+800m run+wu+800m run to show Darrel (Visitor) where the mark is
Partner Cindy with My Mom!
Amrap 20mins
5 Ring Rows
10 push-ups (Mom 30″ box, Me 18″)
15 squats
19 rounds + 1 Ring Row
Loved doing this with Mom! Didn’t love the push ups haha. Difficult drive home… Now to attempt to treat clients with these wet noodles!
Thanks Kevin! Great morning, even though you locked me out
Nice work, I am sure that was fun to do with your mother!! Good luck with the patients
800m run
I felt faster today. Must have been all that practice I got on the weekend 😛
WOD: “Cindy”
5 ring rows
10 push-ups
15 squats
Total: 21 + 2 squats
We had a group of 3 and had to switch out every 30 seconds instead of 60 seconds, so the rest period would be the same as everyone else. Great work Dan and Dominique!
Forgot….. Burpee challenge 8/30
Mobility-800m run-WU x 1
Cindy partner with Mel 🙂
20min cap
5 ringrows
10 push-ups (on box)
15 squats
Total 17 + 7 push-ups
Cashout 400m run with partner
Thanks Mel for being my partner and great pull-ups!
Thank you Blake for introducing me to box push-ups !! Much more of a challenge now than on my knees!
Fun 12pm class !
Mobility-800m run-WU x 1
Cindy partner with Steve
AMRAP in 20min
5 Pullups
10 push-ups
15 squats
Total 21 Rnds + 5 Ringrows
Cashout 400m run with partner
Nice work Steve!
Everything was going good until about 10mins in then my pushups hit a wall.
Mobility + 800m run + WU
Group mobility.
Cindy with Heather T
20 min AMRAP
5 pull-ups
10 push-ups
15 squats
17 rounds + 7 push-ups
Started of with pull-ups for first 5-6 rounds. Then had to switch up to ring rows…ripped hand, ew!
I couldn’t believe it when I did my first 5 pull-ups in a row!! Holy crap I was excited! I felt like super woman!
Thanks for being my partner Heather, you did great!
Pull up PR = I’m Pumped!
YAYYYY MEL! nnnailed it.
Yippie!
Huge congrats on your pull ups Mel. I knew you would get these soon.
WOD rx with Josh: 21 rds + 8 pushups
That was fun!
Thanks for being my partner Josh! Sorry about my pushups. 🙂 Great form on your squats!!
– Mob
– 800m run
– WUx1
WOD Rx with Jason (he is a machine) = 25 + 3 push ups
– 400m run cashout
Wow, nice score.
Mob
800m run
Wu x1
Group WU
Partner Cindy AMRAP 20 mins
5 RingRow
10 Box pushups
15 Squats
Total: 24 rounds & 5 Squats
Cashout : 400m run
Forgot my partners were Amy & Lisa
800m run
WU x 1
Group Mobility
WOD: Partner Cindy Rx with Justin
AMRAP in 20 min
5 Pullups
10 Pushups
15 Squats
Total: 21 rounds + 3 pushups
Then 400m run with your partner
Great job Justin!
Mobility
800m run
WU x 1
Group Mobility
WOD: Partner Cindy – Thanks for being my partner Tim (and for killing the pushups!)
AMRAP in 20 min
5 Pullups (ring rows)
10 Pushups
15 Squats
Total: 19 rounds + 7 pushups
Then 400m run with your partner. Loved chatting with Tim to find out ‘new’ things about him!
400m more for my challenge!
M+800m row+WU
Group WU
Partner Cindy w/ Julia Rx’ed
5 pullups
10 pushups
15 squats
Not really sure about rounds…18ish?
Had never done pullups in a wod before… ripped my hand open but definitely worth it 🙂
Congrats on pull ups, secret to not ripping is keeping your hands dry.
Yay for 1st time pull ups in a WOD 🙂
Mobility
800m run
WU x 1
Group Mobility
WOD: Partner Cindy – Thanks for being my partner Marcel
AMRAP in 20 min
5 Pullups (ring rows)
10 Pushups 20″ box then 30″ at the end
15 Squats
Total: 19 rounds + 2 push ups
Then 400m run with your partner.
It was lots of fun.
mob 400 m run wux1
partner Cindy partner with Heidi
AMRAP in 20 min
5 pull up
10 push up
15 squat
total 22 round
good job Heidi
Seemed appropriate that you & I partnered today Gilles, given we are now tied on our number of WODs. It’s a race to 1000 now.
All your movements were really fast & you kept me movin’. You saved my butt on that one. Push ups went to crap really early. Fun WOD
Partner Cindy (with Darrell)
AMRAP in 20 min
5 Pullups
10 Pushups
15 Squats
*Switch every minute
25 rounds 10pu.
Thanks for the motivation and the great work out Darrell!
Also I did ring rows instead of pull ups.
Also, ughn my knees are bent in the photo :-/ I’ll be keeping that in mind next time!
It is a great picture of a great gal 🙂
WOD Rx with Cara
23 rounds + 4 pullups
Fun and sweaty one! Thanks for being my partner Cara! Really great job on the pullups and pushups 🙂 this was a lot fun!
You ladies were flying – nice push!
Mobility-800m row (3:51)WU x 1
Cindy partner with Katie 🙂
20min cap
5 ringrows
10 push-ups (on box)
15 squats
Total 20+ 10 push-ups
Cashout 400m row (1:56)
Thanks Katie for being my partner….and for the awesome Southern enthusiasm!
Great coaching Marcel!
Thanks Stacy great effort tonight.
Mobility
800m run
Wu x1
Group WU
Partner Cindy with Lisa and Steph H
AMRAP 20 mins
5 RingRow
10 Box pushups
15 Squats
*switch every 30 seconds
Total: 24 rounds & 5 Squats
Cashout : 400m run
MO + 800m run + Wu x 1
Group mobility
Partner Cindy, partnered with Shane
5 Pullups
10 Pushups
15 squats
21 rounds and 6 Pushups. Thanks Shane.
$Out 400m run
Mobility
800m run
WU x 1
Group Mobility
WOD: Partner Cindy – Partnered with Janet, you were an awesome partner!
AMRAP in 20 min
5 Pullups
10 Pushups
15 Squats
Total: 19 rounds + 2 push ups
Then 400m run with your partner, found out we are both NBCC grads, a few years apart though.
Stuck around to coach the 6 o’clock class, what a great group – fantastic effort by all.
Thanks was fun 🙂 great workout and partner
800m run in the middle of warm up
WOD Rx with Maria (the speed demon!):
24 + 4 pullups
Sweaty and humid and I’ll take it! Lots of fun to do this with you Maria, although you are just so fast I felt like I wasn’t helping enough haha
Cashout: 400m run
Cashout 2: hopped in for the Oly wod because I was curious about sled pushes………….. well now I know!
2 rounds:
100m run
100 ft sled push
Time: 3:06
oh my F this was insane…it hurt to do it – but like with anything we do, you just force yourself to keep going knowing it’ll soon be over…but the feeling in my legs when it was all over was like nothing I’ve felt before! Might have something to do with the last 4 days of wods… either way I’m glad I did it!!
Thanks Marcel for the 6pm class, great job coach!
Thanks Kevin for extra torture… I mean fitness.
Fun meeting our guests for the next couple weeks, Corey & Christina! Welcome 🙂
You’re welcome and wow you were a glutton for punishment, pushing a sled after the WOD.
**23 + 4 pullups (typo)
Partner “Cindy”
19 rds + 6 push ups
Good work Matt B