We are very proud of our members that competed at the Spring Fling in Saint John. They went out of their comfort zones, and tackled every workout head on. You showed true CFM spirit this weekend!
Strength – Hand-release Deadlifts x3
50-55-60-65-70-75%
This workout has 2 parts.
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
*If you let go of the bar during one of the sets, you must redo that set.
**135/95#/65%
Rest 3 minutes
Max air squats in 1 minute.
Score is total reps completed in the ladder with your total air squats.
Compare to April 20/12
This is the BEST picture!!! Love these two!!
I completly agree with you – awesome picture and awesome people!
LOVE that picture Gill and Lance!! Great Job!!
Mob. and WUx1, worked on T2B(got 3)
Group Mob. and WU
Hand Release DL
3x (90, 100, 110, 120, 125, 135)
Amrap 5 min. @ 65
1 Hang Squat Clean
2 HSC
3 HSC
4 HSC
5 HSC
Total: 2 rounds plus 1
Rest 3 min.
Max air squats: 38
Combined total: 69
Sled Push to finish. Great job everyone!! Thanks Kevin for the tips!
Great job on the T2B!
Great work this morning Alaina! Yay for T2B improving!
Wupx1
Hand release d- lifts x3
95-105-115-125-130
Wod-amrap in 15
1.hang squat clean (50)
2.
3
4
5
(25)
Max air squats (31)
Total 56
Way to represent at spring fling!
Good work Lisa!
Whoops amrap 5 mins
WUx1
Handstand Walk – 58ft PR
Group Mob. and WU
Hand Release DL
WU 3x (135-135)
3x (155-160-175-185-200-215)
Amrap 5 min. @ 105
1 Hang Squat Clean
2 HSC
3 HSC
4 HSC
5 HSC
Repeat
Total: 2 rounds plus 3 HSC = 36
Rest 3 min.
Max air squats: 49
Combined total: 85
Sled push 45lbs
Great score Shawn!
Great job on the Wod and the handstand walk!
This picture makes my heart happy. Lance, thank you for being my partner. Your drive, passion, and love for this sport is inspiring. I had so much fun this weekend. All smiles…except for the last 4 minutes of that final WOD. Hehe. In awe with your fast swimming and how fast you were throwing that barbell around. 🙂
Great pic of great people!
This is a pretty awesome pic
WU x 1
Strength – Hand-Release Deadlifts x3
185 – 200 – 220 – 240 – 255 – 275
WOD as Rx’d
73…-ish.
I got 28 reps on the HSC but lost count on the air squats but was quite certain I was in the mid-forties so gave myself 45. That’s what I get for trying to race Trent!
Got 36 + 52 @ 95# last time so I will still l call it an improvement!
Nice work Blake!
“That’s what I get for trying to race Trent!” – LOL!!
Group Mob. and WU
Hand Release DL
WU 3x (135-135)
3x (135-150-165-185-195-210(1))
AMRAP 5 min. @ 95
1 Hang Squat Clean
2 HSC
3 HSC
4 HSC
5 HSC
Repeat
Total: 1 rounds plus 3 of the Round of 5 HSC = 28 (Sore neck/shoulders. Should have used less weight)
Rest 3 min.
Max air squats: 51 (Paced this too much. Still had plenty of gas in the tank)
Combined total: 79
Nice work Kevin! You overpace well I usually don’t pace, maybe we could meet halfway…
Thanks, Shane. I didn’t used to pace then Kevin W and I had “The Talk”.
Mobility and Wu x 1
Group mobility and Wu
Strength deadlift x 3 hand release after each one
255 up to 385 much harder with the hand release
Wod: 5 minute amrap @ 135
1 hang squat clean
2 hang squat cleans
3 hang squat cleans
4 hang squat cleans
5 hang squat cleans
Repeat
Rest 3 min
Max air squats in 1 min.
Got 2 rounds and 3 out of 4 in the third round. Started off way to fast and burned out a bit second round. Someday I will get the pacing figured out.
39 reps and 56 air squats. 95 rx!
Great class Kevin, still gotta work on going too wide especially when I am tires and trying to go quick.
Great work 6 amer’s! Nice seeing Darrell at the 6 am this morning.
Your squats were blurry they were so fast!
Lol, thanks. I was racing Gilles, even though I couldn’t see him I knew he was ahead of me.
95 RX! what!
With 56 it looks like you paced just fine.
Hand Release DL
155-170-185-200-215-235
Wod @ 125
31 HSC
52 air squats
Total: 83
compared to: april 20, 2012
WOD @ 95#
33 HSC
50 squats
Total: 83
Lab: 2×10 ring dips
1×10 chin ups with vest
5/5 chin-ups and pullups with vest
Nice work Trent, big improvement!
MOB & WO × 1
Group MOB
Strength: Hand Release Deadlifts
3 × 70, 75, 80, 90, 95, 100
AMRAP 5 min
1-2-3-4-5 hang squat clean @ 40#
2 R and up to 3 HSC
Rest 3 min
Max air squats in 1 minute
33
Total: 72
Cashout – couch stretch and spiderman stretch
Bonus – sled push 100 lbs, length of the gym (thanks for the cheers)!
Thanks for the class Kevin.
Also…love the pic and congrats to our amazing athletes!
Nice work Jackie!
Kevin talks about how hard we worked this weekend but it should be mentioned that he and Joanna kicked ass this weekend too! Nobody worked harder in the pool than both of them, and there was Joanna rocking out muscle-ups and doing 185# deadlifts just 5 months after having a baby. Very proud of you guys too!
Aaww thanks 🙂
Agreed, they did awesome, and Jo’s muscle ups looked effortless. Kevin yours were pretty good too.. Lol.
You guys spend more time trying to make us better and don’t really get to train as much as I know u would like, and still compete rx! That itself is amazing!
Thanks guys 🙂
Way to go to all who competed in Spring Fling in Saint John!
WU x1
Group Mob +WU
Hand Release DL
185-205-225-245-260-280
Wod @ 115#
33 HSC
52 air squats
Total: 85
Sled Push
Great job morning folks!
Nice work Gabe!
Gabe I miss you! I don’t see you anymore!
M+WU
Group Mobility
Strength
Hand release deadlift x3
50-55-60-65-70-75%
35-40-45-50-55-60lb
AMRAP in 5min
(35lb)
1 HSC
2 HSC
3 HSC
4 HSC
5 HSC
Repeat
36 reps
Rest 3 mins
Max air squats in 1 min
35 reps
TOTAL: 71 reps
Plus a sled push 🙂
Nice work Hannah!
Mobility
Warm up x1
Group Mobility
Strength:
Hand release deadlift x3
50-55-60-65-70-75%
80-90-95-105-110-120lb
AMRAP 5 min. @ 65
1 Hang Squat Clean
2 HSC
3 HSC
4 HSC
5 HSC
Repeat
32 reps
Rest 3 mins
Max air squats in 1 min
48 reps
TOTAL: 80 reps
sled push @100
Way to go Amy!
Great photo!!
Hand Release DL
3x 100-110-120-130-140-150
Amrap 5 min. @ 80#
1 Hang Squat Clean
2 HSC
3 HSC
4 HSC
5 HSC
Reps 35
Rest 3 min.
Max air squats: 54
Combined total: 89
last time I got 90 reps short 1 clean..same score for squats lol. 20# more on HSC I’ll take it!
Huge pr Maria, way to go. Knew u would do well on this one!
Nice PR!
Mobility
WU x 1
Group mobility and WU
Hand release Deadlift x 3
100-110-120-130-140-150
WOD @ 60#
1 round plus 14 HSC
Squats: 40
Score: 69
Great work Melissa!
mob wux1
group mob wu
hand release deadlift x 3
165-185-195-210-225-245
AMRAPin 5 min
1 hang squat clean 135 #
2 HSC
3 HSC
4 HSC
5 HSC
2 round 3 HSC
rest 3 min
max air squat in 1 min
squat 59
score :92
Nice score Gilles! Wow!
Nice job Gilles, the whole time I was doing the air squats I thought to myself Gilles won’t stop…
Wow….nice score. That’s some quick squats.
Mob, WUx1
Group Mob. and WU
Hand Release Deadlift
WU 3x (95)
3x (140 – 150 – 165 – 180 – 195 – 210)
Amrap 5 min. @ 80#
1 Hang Squat Clean
2 HSC
3 HSC
4 HSC
5 HSC
Repeat
Total: 2 rounds + 1 = 31
Rest 3 min.
Max air squats: 39
Combined total: 70
Cashout: couch stretch and Spider-man stretch
Sled push
Nice work John!
Good job, John.
– Mob
– WUx1
– Group Mob & WU
Hand release deadlift:
WU x3 (135)
x3 –> 135-150-165-180-190-205
AMRAP 5 @ 95#
1-2-3-4-5 hang squat clean
Score: 2 rds + 3 = 33
Rest 3 min
Max air squats: 47 (really wanted to break 50, argggg)
Combined total: 80
Sled push: Did this without any weight and it was hard :/ Such friction. Wow.
Great score Ryan!
Nicely done, Ryan.
Mob, WUx1
Group Mob. and WU
Hand Release Deadlift
WU 3x (65)
3x (70 – 80 – 85 – 95 – 100 – 110)
Amrap 5 min. @ 55#
1 Hang Squat Clean
2 HSC
3 HSC
4 HSC
5 HSC
Repeat
Total: 28
Rest 3 min.
Max air squats: 40
Combined total: 68
Cashout: couch stretch and Spider-man stretch
Sled push–much harder than it looked!
Awesome!! Great job!
Mob
WU x1
Group Mob + WU
Hand release deadlift
WUx 3 @ 45#
3x 45 – 50 – 55 – 60 – 65 – 70
AMRAP 5 mins
1 HSC – 2 HSC – 3 HSC – 4 HSC – 5 HSC
Repeat
Reps: 30
Max air squats in 1 min: 39
Combined total: 69
Great photo!
Fun class!! Thanks Amanda 🙂
Oops AMRAP @ 50#
WUx1
Group Mob. and WU
Hand Release DL x3
155-175-195-210-245-260
Amrap 5 min. @ 135
1 Hang Squat Clean
2 HSC
3 HSC
4 HSC
5 HSC
Repeat
Total: 2 rounds plus 3 HSC = 25
Rest 3 min.
Max air squats: 48
Combined total: 73 – PR of 50#
I think you’re cheating yourself a few reps on the HSC portion. Maybe you got more than a weight PR
thanks, but I did a typo, I completed 1 round plus4 HSC for a total of 25
Mob + WUx1 + Group WU
HR Deadlift 3-3-3-3-3-3
215-235-255-275-295-315
WOD Rx = 33+52 = 85 (PR)
Mob
WU x 1
Group WU
HR Deadlift 3’s
125-130-140-155-165-175
WOD @85 lbs
= 33 reps
Max air squats= 45
Total= 78 happ with my score 🙂
WU x1
Group Mob +WU
Hand Release Deadlifts x3
50-55-60-65-70-75
WOD @ 40#
36 Hang squat cleans 1-2-3-4-5
28 air squats
Total: 64
Ugh! Slow going but nice to be back after an unrelated injury… 🙂
Welcome back Nicole!
Strength: Deadlift (hand release) x3
50%-55%-60%-65%-70%-75%
80#-90#-100#-105#-115#-125#
AMRAP in 5 min: (@50)
1 Hang Squat Clean
2 HSC
3 HSC
4 HSC
5 HSC
Repeat
Finished 33 reps
Rest 3 min
Max air squats in 1 min: 42
total reps: 75
And the sled push 🙂
MOB + WU X1
Deadlifts
50%-55%-60%-65%-70%-75%
#50-#55-#60-#65-#70-#75 ( easy count when your 1RM is 100# LOL)
AMRAP in 5 Min
1Hang squat clean
2 HSC
3HSC
4HSC
5HSC
Repeat
Total 31 reps
Rest 3 min
Max air squats in 1 min : 42
Total 73