Reminder

By / June 11, 2015

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

IMG_5874

49 thoughts on “Reminder”

  1. 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.

  2. Kelly B

    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 😉

  3. 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!

  4. 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!

  5. vanessajchampion

    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

    1. Shane Hayes

      Nice work, I am sure that was fun to do with your mother!! Good luck with the patients

  6. Tara Betts

    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!

  8. Heather Touchie

    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 !

  9. Shawn Johnson

    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.

  10. 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!

  11. 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!!

  12. Ryan

    – Mob
    – 800m run
    – WUx1

    WOD Rx with Jason (he is a machine) = 25 + 3 push ups

    – 400m run cashout

  13. Steph H

    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

  14. Frankie

    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!

  15. BJ

    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!

  16. Hannah

    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 🙂

  17. 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.

  18. 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

    1. 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

  19. 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!

    1. 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!

  20. Maria

    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!

  21. stacy

    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!

  22. 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

  23. 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

  24. 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.

  25. 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 🙂

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