Reminder

Tomorrow is Bring a Friend Day – find a buddy (or a few), and show them what CFM is all about.

Back Squats x5
50-60-70-75-80+

EMOM for 12 min
5 V-snaps
5 Russian Twists (25/15# ā€“ 2 count)
Max Arm Haulers (4 count)

Compare to Dec.6/16

Run!

35 thoughts on “Reminder”

  1. MOB + WUx1
    Group WU + MOB

    Back Squats x5
    50-60-70-75-80+
    115-140-160-170-185×6

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25/15# ā€“ 2 count)
    Max ARM HAULERS (4 count)
    18-12-12-10-14-14-12-12-12-12-14-19 = 161

  2. 42 bday burpees! Happy birthday šŸŽ‚ Blake!!

    Back Squats x5
    50-60-70-75-80+
    105-125-150-160-170Ɨ9

    EMOM for 12 min
    5 V-snaps (not quite)
    5 Russian Twists (/15# ā€“ 2 count)
    Max ARM HAULERS (4 count)
    Total: 149

    Nice class Kevin! Congratulations Anthony and Blake on your 1000 classes at CFM šŸ’Ŗ

  3. Back Squats x5
    50-60-70-75-80+
    155-185-215-230-275×10
    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25# ā€“ 2 count)
    Max ARM HAULERS (4 count)
    total=125
    Was 110 with butterfly situps and 15# plate. The core is coming around slowly.

    HBD Blake! Congratz on 1000 classes Blake and Anthony! I think I got the order right eh!! šŸ˜‰

    Thanks Kevin!

  4. Back Squats x5
    50-60-70-75-80+
    105-115-125-135-145# for 6 Reps

    EMOM for 12 min
    5 V-snaps *ab mat sit-ups
    5 Russian Twists (25/15# ā€“ 2 count)
    Max Arm Haulers (4 count)

    Score: 90
    Thanks Kevin

  5. Back Squats x5
    50-60-70-75-80+
    140-170-195-210-225 (15 reps)

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25# ā€“ 2 count)
    Max ARM HAULERS (4 count)
    total= 78

    1. Can’t forget the 42 Burpee warmup (HBD Blake) and congratulations Blake and Anthony on reaching 1000 classes!

  6. Back Squats x5
    50-60-70-75-80+
    60-75-85-90-95(9)#

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (15# ā€“ 2 count)
    Max Arm Haulers (4 count)

    180 Rx

    Thanks Steph!

  7. Back Squats x5
    50-60-70-75-80+
    60-75-85-90-95(5)#

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (15# ā€“ 2 count)
    Max Arm Haulers (4 count)

    151 Rx

  8. Back Squats X 5
    50%-60%-70%-75%-80%+

    60-70-80-85-90 (5)

    EMOM for 12 minutes
    5 V-snaps
    5 Russian Twists (15lb ā€“ 2 count)

    Max Arm Haulers (4 count)
    Score: 90

  9. Led off the day with 42 birthday burpees as instructed….
    Back squats x5
    155-185-215-230-and then 275 x6

    Then core stuff
    Did 5 sit ups
    5 Russian twists
    Max swimming things for 12 rounds

    137 reps and burnt out shoulders

  10. MOB + WUx1
    Group WU + MOB

    Back Squats x5
    50-60-70-75-80+
    140-170-200-215-230×5 (Based on 285#)

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25# ā€“ 2 count)
    Max ARM HAULERS (4 count)
    15-10-10-10-10-10-10-10-10-10-11-12 = 128

    Great work am folks!

    Thanks Shane!

  11. 42 Blake Bday burpees

    Back Squats x 5
    80-95-110-115-125 for 15 reps

    EMOM 12 mins
    5 v snaps
    5 russian twists 15# 2count
    Max Arm Haulers 4 count
    124

    Congrats on 1000 classes Blake and Anthony!!

  12. Heather Skeard cooper

    Squats
    105-135-165-170-185(amrap for 8)

    šŸ™‚

    WOD rx = 144

    Good job Blake and Anthony!

  13. Wu and mobility

    Strength: Back Squats x 5

    205/255/295/320/340 x 14

    Felt pretty good, the 14th rep felt a little wobbly so stopped there.

    Wod, 141 arm haulers

    Thanks for the class Steph!!
    Great work everybody!

  14. Back SQ x5
    85-95-110-120-130#(amrap- 7)

    EMOTM 12 Mins
    5 V Snaps
    5 Russian Twists (2ct)
    Max Arm Haulers(4ct)
    total reps: 122

  15. Wu and mobility

    Strength: Back Squats x 5

    155/185/205/225/245 x 9

    WOD 125 arm haulers

    Thanks Steph!!

  16. Back Squats x 5
    65-70-85-90-95 for 17 reps

    EMOM 12 mins
    5 v snaps (sit ups)
    5 russian twists 10# 2count
    Max Arm Haulers 4 count
    106

    Congrats Blake and Anthony!

  17. Back Squats x5
    50-60-70-75-80+
    110-150-170-175-180Ɨ14

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25/15# ā€“ 2 count)
    Max ARM HAULERS (4 count)
    135 total reps

  18. Lindsay Sherwood

    Back squats x 5:
    95-105-120-130-140 (11 reps, failed on 12th)

    WOD rxā€™d: 104 arm-haulers

    Technically that was my first rxā€™d work out! (Though I had a lot of trouble keeping my feet elevated for the Russian twists šŸ˜’)

    Thanks Shane!

  19. MOB + WUx1
    Group WU + MOB

    Back Squats x5
    50-60-70-75-80+
    95-105-120-130-140×12

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (15# ā€“ 2 count)
    Max ARM HAULERS (4 count)

    Total: 154

  20. Back Squats x5
    50-60-70-75-80+
    95-115-135-145-155# (14 reps)

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25# ā€“ 2 count)
    Max ARM HAULERS (4 count)
    Total: 128

  21. Back Squat x 5
    105-115-125-130-135 x 8

    WOD
    139 but maybe 69 1/2 … Iā€™m not sure if I counted those arm haulers right…oops.

    Congrats Blake and Anthony!!
    Happy Birthday Blake!

  22. Jena-Leigh Buchanan

    Back Squats x5
    50-60-70-75-80+
    65-75-85-95-105 x 10

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25/15# ā€“ 2 count)
    Max Arm Haulers (4 count)
    86 reps

    Thanks Shane!!

  23. Crystal Apthorp

    Back squats x 5
    Kept it light due to my stupid knee. #115 for 10 reps
    WOD
    129reps
    Thanks Shane šŸ’• even though I thought the WOD was laid out a bit differently. šŸ™„

  24. You know it’s going to be a bit of a gong show when the first 10 air squats in the Group WU are a struggle… Surprise! A month+ off was a bad idea!

    Back Squats x 5 @ 40 – 50 – 55 – 60#; 10 @ 65#

    EMOM for 12 min
    5 V-snaps = 5 Sit Ups, reduced to 3 reps after a few rounds
    5 Russian Twists (2 count) @ 10#, reduced to 3 reps after a few rounds
    Max Arm Haulers (4 count)

    SCORE = 45 reps

    Thanks, Coach Steph! šŸ™‚

  25. Back Squats
    #55/65/75/85/95(amrap x6) 40# PR!

    WOD
    64 total reps
    I realized after I got home that I did 10 Russian twists every round instead of 5.. I couldn’t figure out why my score was so low.. oops šŸ™„

  26. Geez I forgot to post my results again!

    Bulgarian Split Squats w/ (front-rack) Dumbbells – 5 Reps
    30×2 – 35×2 – 40×2 – 45×2 – 50×2

    EMOM for 12 min
    — 5 V-snaps
    — 5 Russian Twists (25/15# ā€“ 2 count)
    — Max Arm Haulers (4 count)
    Score: 155

    Thanks for the Birthday Burpees all!
    And thanks for all the kudos on 1,000 classes!
    Glad I was able to coordinate with my buddy Anthony! What a long, strange trip it has been!

  27. Back Squats x 5
    Lower back issues so used a box and a #45 plate, thanks so much Shane šŸ™‚
    5×85, 10×85, 5×95, 10×95, 10×95…..felt fine as long as I didn’t go too low
    EMOTM 12 min.
    5 situps
    5 Russian twists #15
    Max Arm Haulers (4count)
    Score: 111
    Congrats to Blake and Anthony!!!!

  28. Back Squats x5
    50-60-70-75-80+
    140-170-205-210-225 x5
    Stopped dew to pain in right trap

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25# ā€“ 2 count)
    Max arm haulers (4count)

    Lost count

  29. Back Squats x5
    50-60-70-75-80+
    100#-120#-140#-175#-(195#x10)

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25#)
    Max Arm Haulers (4 count)

    Total: 84 Reps (approx.)

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