See you in a week

Last time we left for a competition, I posted “Fuct“. I’ll be nicer this time around.

12-9-6 reps
Kettlebell Swings (53/35#)

Compare to Feb.18/10


82 thoughts on “See you in a week”

  1. Press 1x

    12-9-6 reps
    Kettlebell Swings (53#)


    Unbroken, all out, as fast as I could. I liked this one. Good job everyone! Nice seeing you in the morning, Ed!

    1. Thanks, you too! always like working out with you and Amanda 🙂 I’ll try at make it to more AM classes

  2. Good luck to CFM team in Toronto!
    I’m trying to book both Jordan and I for a 630 class tonight and am unable to. Not certain who is coaching in Kevin’s absence but am wondering if you might be able to book us both in for this time slot. Thanks.

    1. I cannot register anyone also on zenplanner. I’ll advise Jeff that you’re in for 630.

    2. I can’t add anyone either. Rob and Eric are attending the 6:30pm as well. With Cheyenne and Jordan it brings the total to 7 so there are 3 more spots remaining for that class.

  3. I loved this morning’s workout, and was thankful to have a short one after so many long torturous ones. 🙂

    WU x2

    Strength: Push Press
    1x 55-65-75-80-95

    12-9-6 reps
    Kettlebell Swings (35#)
    Pullups (no bands)

    T = 6:13

    Nice to see you in the morning class, Ed…I always do better when you’re there because you push me! Thanks to you & Patrick this morning.
    And thanks for coaching, Marc! Glad you’re back!!

  4. Denise MacEachern

    Push Jerk x5: 45-55-65-70-75

    12-9-6 reps
    Kettlebell Swings (35#)
    Pullups (green)

  5. WU

    Strength Push press practice 1RM
    135-155-185-205-215-225 Felt better then 205, could have went much higher

    12-9-6 for time of
    KB swings 53#

    PR of 0:52 (3:34 last time)

    Also, I did back squats last time we did this 250×3… Two weeks ago I back squated 295×3 (45lb pr for 3RM)!

    Did an hour of mobility and stretching, Really nice to come in the morning for a change good seeing everyone! Thanks for the coaching tip Mark!

  6. I am scheduled for the 6:30 class tonight and have to cancel but the system won’t let me…perhaps a sign I shouldn’t cancel! In any case work is getting in the way and can’t make it so there is an open spot should anyone want it.

  7. Having trouble with Zenplanner, too. I am on the waitlist for 4:15 today and it won’t let me cancel, it says in red that I did not show up?? Don’t want to do burpees!

  8. WU x2

    Strength: Push Press
    1x 45-55-60-65-70
    12-9-6 reps
    Kettlebell Swings (25#)
    Pullups (purple band)

    T = 4:36

    Love the short workouts some days 🙂

  9. CFWU x 2

    Strength – Deadlift x 3
    Nice echo in the new gym 🙂

    WOD – 12-9-6
    KBS 53#

    Time: 5:09

    Cashout 2 x 45 sec planks

  10. For today’s classes only….
    Since ZenPlanner isn’t working please email me if you want to register for a class or cancel a class today. I’ll look after the registrations and let anyone on the waitlist know if they get a class.


  11. I emailed JEff and let him know, but i was 2nd on the waiting list for the 4:15 class.. im taking myself off of that … i registered for a 530 class just in case so ill show up for then

  12. ZenPlanner seems to be working now.

    For those that emailed me… please log in and manage your reservations. I don’t have the ability to add or remove people from the online schedule.

  13. Beth is unable to make it to the 415 class. Just in case anyone wanted to know or was on the waiting list.

  14. Hi Guys,
    Its been a while I hope everything is going well in Moncton 🙂 Kevin and Joanna CONCRATS on the new gym can’t wait to go check it out. Everything is good here in fredi. I’m going to be in Moncton for few weeks in July i’ll probably stop at the gym to do a few workouts with u guys! a plus tard 🙂 ps Sonia j’ai hate de voir ta bedaine hehehe!

  15. WU x2

    Deadlift x3

    12-9-6 of:
    KBS (35#)
    Pull Ups

    Time: 4:04

  16. WU X 2

    Strength: Thrusters for Regionals:

    95-105-110-115-125-130(fail,but close)

    WOD: Rx: 4:34

    Great job Tracey!

    Good job 4:15 p. crew!

    Sonia, I think it wil be a girl!…smiles..

  17. WU x2

    Strength: Shoulder Press
    5x 55-65-75-90-110

    12-9-6 reps
    Kettlebell Swings (50#)
    Pullups (red band)

    T = 5:01

  18. Press 10RM: 45-50-55-60 (7)-60(6)

    WOD as Rx’d: 3:48 min

    I love the pullup bar that is my height!! 🙂

  19. WUX2

    Strength – Front Squat X5
    135-155-175-195-205(PR for Reps)

    12-9-6 for time of:
    KBS @ 53#

    Time –>4:20

    Was a fun one! 🙂
    Great job 6:30 class!

  20. Strength: Snatch Practice

    5/10 @135. Wasn’t feeling it today, hopefully I’m good to go on the weekend.

    WOD: 12-9-6
    KBS @53#


    I was trying to get close to Ed’s time but I think my burpees were too slow. Some good work in the 6:30 class. And welcome back Cheyenne and MJ!

    1. Holy shit Dan, nice time haha

      My first set of kettle bell swings were fast too, I was pulling them down 😉

      Your times in the past month have gotten really impressive!

  21. WU x 2 (did pullups for the first time in 6 wks…probably not my smartest decision)

    Strength: Shoulder press (x5)
    **again, not my best decision)

    WOD (modified for shoulder injury – getting smarter)
    Kettlebell swings (35#)
    Box jumps (20″)
    Squats (doubled so 24-18-12)

    Time 3:50

    Cashout 2x45sec planks (did the whole 1:30 unbroken)

    1. Hopefully that shoulder will heal soon Lora. I see you at Regional’s next year!

  22. WUX2

    Clean x10

    WOD: 12-9-6
    KBS @ 53#
    Time = 3:50

    Short but deadly workout. Was fun!

    Good job everyone!

  23. WU x 2
    Strength – push press x 5
    40-45-50-55 (PR for reps)
    KBS 25#
    Pullups (blue band)
    Time: 5:40

    Cashout 2 – 45 sec plank

  24. WUX2

    Shoulder Press x5

    WOD: 12-9-6
    KBS @ 53#
    Time = 4:47
    cashout 2x:45 planks
    Not bad i figure for my first time through, and alot nicer than Eva or Fight Gone Bad.. i would say short and sweet but not so sweet
    oh and 25 burpees at the end cause i was late 😉 that wont happen again lol

  25. WUx2
    Strength: Push Jerks x1

    KBS #35
    Pullups (No Bands for first time in a WOD!!) 🙂
    Time: 4:33

  26. WU x2

    Strength: Push Press x 5

    12-9-6 reps
    Kettlebell Swings (50#)
    Pullups (yellow bands)

    Time = 5:03

    cashout 1min 30sec plank

  27. WUx2
    Push Press 5’s

    KBS 35#
    Pull ups – ring rows
    Time: 5:46
    45 second plank: 20/25 seconds
    46 second plank: 15/15/15 second

  28. WU x2

    Strength: Squat Cleans x 5



    12-9-6 reps

    Kettlebell Swings (53#)

    Time = 4:15

    Quite liked this short but quick one (TWSS)…Great job everyone, nice to see a large group for the 6:30 class 🙂

    1. Great job Marcel. I agree, it’s cool having a full 6:30 class, it makes for some good races.

  29. WU X2
    Strength: “Deadlifts”
    Haven’t done any deadlifts for strength for months, so just testing to see what I can handle to ease back into it.
    85×10 – 95×10 – 105×5 – 115×5 – 125×4 (stopped there; could feel the pinch in the back of the leg)

    WOD: 12-9-6
    ~ KBS @ 35#
    ~ Pullups w/ Green band (the new blue version)
    ~ Burpees
    Time: 5:57

  30. WU x 2

    Front Squat x 1

    WOD: 12-9-6
    KBS 35#
    Pull Ups (Green)
    Time = 4:36

  31. WU x 2

    Push Press

    25, 35, 45, 55 & 65(only did 2)


    KBS @ 25
    Pullups with band

    Time 4:41

    Today I graduated to the bands, no longer using the rings for pullups….I now feel like a big girl!!! Enjoyed today’s workout. Good job to the 5:30 crew.

  32. WU x2

    Push Jerk 5’s

    KBS @ 35#
    Pullups blue band

    Time: 5:48 PR last time was 6:05 😀

    Cashout 2×45 secs. plank

  33. So sorry just remembered my appointment in the am has been moved to earlier want be able to make tomorrow 6 am class & zenplanner want let me cancel. I wanted to do it earlier but it totally slipt my mind. Will try to make it in the afternoon depending on when I get back in town.

  34. wu x2
    front squat 1’s

    KBS #30
    pullups green band
    Time : 5:16

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