The Fallen

Reminder that the gym is closed for Remembrance Day tomorrow. Regular classes resume on Tuesday.

“I am a Canadian, free to speak without fear, free to worship in my own way, free to stand for what I think right, free to oppose what I believe wrong, or free to choose those who shall govern my country. This heritage of freedom I pledge to uphold for myself and all mankind.” -John Diefenbaker

Broken up any way you’d like,

Run 4k
200 Burpees

Compare to Nov.12/12

Good reps Frankie!
Good reps Frankie!

65 thoughts on “The Fallen”

  1. Glanced at the times from November 2012…and it broughtme to a picture of Jackie during her first WOD. Wow. Crazy progress. CONGRATS!

    1. I could not agree more Gillyon. Laura and I were discussing Jackie’s picture this morning as well. Amazing results Jackie!!!

    2. Congratulations on your progress Jackie!! You have put in a lot of hard work and are very dedicated (anyone who goes to 6am classes has to be dedicated, or crazy?….but I digress).

      1. Best year in recent memory. Life changing. Thanks for the kudos ladies! I am grateful every day that I found CFM and I know I am not alone in that sentiment. 🙂

  2. Mobility

    Group Mobility & Wu


    Time: 33:27

    Last time was 39:20 Pretty happy with that progress 😀 great job running in the snow today everyone!

  3. Mobility
    WU X 1
    Group Mobility/WU

    Wod – The Fallen (Scaled)

    2k Run
    100 Burpees

    Time – 29:37

    Did all the burpees first then ran 2K.

  4. Warmup
    WOD rx’d with Murph
    Time – 35:06

    Was happy with my time until I saw the boys’ time from the noon class. Unreal times.
    Great class everyone. 🙂

    1. You were a blur doing your burpees….I’m sure you were just as “blurry” on your runs, but I couldn’t see you….

      Great time Gillyon 🙂

  5. WU

    Muscle Up Progressions



    Shoulder burner!!! Thanks for the push and encouragement Laura!

    You are amazing Gillyon!

  6. Wod Fallen:
    I was neck and neck with Gillyon…that is my story. Ok she was doing 4K & 200 Burpees and I was doing 2K and a 100 Burpees! Lol.
    I did 5 rounds of 20 Burpees and 400ms.
    Thanks Corinna for putting up with me prior to going. I was freaked out.
    Thanks Rob for coaching.

    1. I am so proud of you Laura for re-booking after you had cancelled this morning. I am also very proud of you for not letting your fear of this WOD win! I love it when our schedules allow us to WOD together and it was way more fun doing this WOD together rather than you doing it by yourself on Hardwood Cresent! Keep up the good work! xo

    2. Good work Laura! Somedays just getting there to do the WOD when you really don’t want to is 1/2 the battle! Way to face your fears and stick with it! I really miss doing WOD’s with you! You are always so comical and have a the best positive attitude!

  7. Mob + WU x1

    110 – 104 – 98 – 102 – 98 – 102 – 99 – 101 – 101- 99
    Score = 26

    Volume – EMOTM 20 – Wall Ball Shots 28#
    20 sets x 5 reps

    GHD Sit-ups = 2 x 20 reps

  8. Wu x 2

    4 km run + 200 burpees
    Did 5 rounds of 800 m + 40 burpees
    Time 46:15

    Fell a bit short of my 45 min. goal. Burpees were really slow. Will have to rethink the strategy if this one comes up again….breaking the burpees up in smaller bites may help.

    Fun one though. Glad to have done, but I’ve been a bit of a right off for the rest of the day.

    1. Great job today Heidi. I have been pretty useless all day too. That took more out of me than I expected it to. Really glad to have done it though 🙂

  9. The Fallen modified

    row 4K
    200 burpees

    split up with 1k row and 50 burpees


    these two exercises should not be put together at any point in time! 🙂

    1. You left me in your dust after the first 10 burpees. Amazing time! I’d get in a row boat with you anyday 🙂

  10. WOD “The Fallen” (modified so I don’t screw up my Achilles again)

    Row 4k
    200 Burpees

    Started with burpees. Broke into sets of 4 x 50 burpees and 4 x 1000m rows.

    Time = 36:44

    I agree with Jeff. These 2 movements DO NOT mix well. Shoulders are cooked!

    1. nice work on the Wod.. and your rowing is awesome over long distance, and if we were in a boat together i’d throw chivalry out the door and let you row! 🙂

  11. WOD Rx
    4k run + 200 burpees

    TIme: 41:28
    Stressed about this one all morning and those burpees sucked! I think I need to throw burpees into my warm ups to get faster with them. Glad I did this one and look forward to doing it again (next year lol)

    Jackie YOU LOOK GREAT! When I saw the pic I didn’t even recognize you! You are so inspiring! YOu have worked hard and you have the best attitude.

  12. WU x 2


    WOD — Fallen

    Run 4 km
    200 burpees

    Time: 49:12

    Did 5 rounds — 40 burpees & 800 m run.

    After round one basically did one arm burpees, thanks Jeff, Lora, Heidi & Gillyon for the support on the last round of burpees and to Corinna for helping me through my final 800 m.

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