Brad showing the prowler who’s boss.

Strength WOD:
Back Squat

**  Refer to the Link to come up with a game plan for your warm-up and work sets!  **

Conditioning WOD:
AMRAP in 10 Minutes:
Sprint to 3rd & Back
15 KTE

“There are no shortcuts to any place worth going.”
– Beverly Sills

0 Response

  1. Adam Van Auken

    185-205-225-235-240 all 3. I wanted 185 to be a warmup but I ran out of time.

    To all those frustrated by injury, here’s a positive: It’s fun seeing huge progress when you’re weak! Case in point: On March 27 I did 6X3 @ 165 and I posted it “felt heavy.”

    “Harvester of Sorrow” – 4 rounds plus 10 KTE.

  2. jmiz

    And if there’s a 20 spot in the top center cubby, could someone grab it? 🙂 left it there I think

  3. mcohen

    185-205-225-235(Pr)-135(wanted a set of getting my ass to the ground deep, and that felt great).

    There is nothing better than tough love Mondays. Get fucking deep or your not getting strong.

    Metcon: 5 rounds.

    One of the take aways from this weekend, really push yourself on every Metcon. What separates one of us from the next? Nothing other than our ability to turn off the negative and just work.

  4. stephmil

    back in CA for a couple of weeks!
    going to my old box & the WOD today is 100 burpee pull ups for time. if i leave now i think i can make the 830 pm class at CFM… 🙂

  5. Ben

    175-190-205(1 then bailed)-195-185

    Dropped the weight at 205 at the bottom. I think with my improved ROM it was a bit too much. Touched hamstrings to calves on every rep.

    5 Rounds

  6. EJ


    Come say good bye to our awesome coach Mark before he heads to Cali.

    Saturday, June 23
    5pm – 8pm (officially)

    Boat Basin (79th Street / Riverside Drive — On the Hudson)

    We will have our own area / bar! Hope everyone can come!

  7. Melanie

    – 115 was ugly coming up on the last one and not sure if I got as low as I did on the other sets..

    I think its better to work with a partner on lifts like this so that they can call you out when you’re not getting deep. You probably aren’t going as deep as you think you are.

    Metcon: 4 rounds + some row
    – subbed 150m row for run because of calf strain

  8. Katie


    Bad form coming up on 135, didn’t count. Per Brendan nothing I did today counted.

    Metcon: 4 rounds + 1 hill

  9. lauren

    CFMers – the SUBWAY SERIES dates/locations for this summer have been announced! The Subway Series is a local competition to determine the best NYC area box. We don’t have any other info yet, but if it works like last year, anyone can participate (and scale) and only the top Rx scores for each team count. And you don’t have to commit to the whole series to participate. A bunch of us did this last year (EJ, Sandy, Jen, Jared, Dave, Mark…and a few others if I’m remembering right) and had a lot of fun.
    I’ll post more info when we have it!

    8/4 – CrossFit Queens
    8/11 – South Brooklyn
    8/18 – Long Island City
    8/25 – Virtuosity (Post-WOD BBQ, too)

  10. danielmrank

    BS: 115(3)-125(3)-130(3)-135(3)-135(3)
    Conditioning WOD: 5 + 6
    Back Squat – Work on getting deeper

  11. plugpilot

    Backsquats: 135(3), 140(3), 145(3), 150(3), 155(3)

    Last time we backsquat’d I listened to Brendan and Allison, took a 100lbs or so off the bar, and really concentrated on getting as low as I can. I realize I have crappy form, tight hips, and a limited ROM, but I think I’m getting significantly lower than I did with the heavier weights. Now if Dr. Mike and the Egoscue clinic in Westchester can fix my alignment and my tightness, I may have a future at this sport.

    METCON: 4 rounds

    Second Mike’s comment about pushing yourself on the METCONs – sometimes the difference between standing on the podium and clapping for somebody else on the podium is one or two reps in a single workout.

  12. vicnord


    Clearly I want to get stronger, but not at the expense of proper form. Today I was getting to the bottom & the last set felt heavy so this is where I am now, weightwise – In it for the long haul, so confident that with all due patience & focus, these numbers will start to go up.

    metcon – 4 rounds + run

    Thanks @plugpilot & @mcohen for the takeaways – well done!!

  13. kabset

    215-235-245-255-255. Focused on getting very low. Great warmup.

    Metcon – 4 rounds. I’m seeing the excellent comments on commitment to metcons and realizing that I should be pushing a lot harder. Otherwise I might as well just hang around and watch.

  14. ERIC S.

    It was like a dudes gym this morning + 1 gal, but lots of fun working with the 6am crew.
    275(3) 285(3) 295(3) 300(3) 300(3) 300(3)
    Metcon 6 flat

    Leave your p.r. and egos at the door, get deep on your squat, and get it done!

  15. danielmrank

    Hey Everyone!

    I’m hosting Monday Trivia @ Rathbones (on 2nd Ave. between 88th/89th St.) TONIGHT!!! – 8:00PM – FREE TO PLAY!!! – BEER & BURGER FOR $10 – Come on out & grab a bite, grab some drinks, chat with friends, whatever you want to do. Trivia, Music, Giveaways, Gift Certificates, Prizes to Top Teams, that sort of thing.

    The 2000 Summer Olympics were held in what city?
    What sea borders Turkey’s northern coast?
    How many laps are in the Indianapolis 500?

    I’ll ask those questions tonight, so find the answer and you’ll have a leg up on other teams. Thanks to everyone who comes out!


  16. Alicia

    light push presses: 75-80-85-85-75

    amrap: 30 DU’s, 15 KB swings 12kg

    KB swings hurt a lot, but DU’s came along today.

  17. Brett

    Huge regression in weight to get proper form. Hip flexibility just isn’t there. 115-125-135-115-125. Dropped back down because at 135 did not get low enough.

    Amrap did 3 + 12 k2e. Did first set of 15 unbroken, which is a record for me.

  18. patrick

    275(3) 285(3) 295(2) 300(3) 300(3)
    300 is 5lbs above my previous PR. Stuck at this weight for the last set just to follow Brendan’s instructions to work on depth.

    4rnds + Run. ( I think said 3 rounds after the metcon. Must have been delusional due to the running.)

  19. mikey.bialos

    knee feels messed up from running. did one set of squats and switched over to deadlifts to save it.. guess it’s a sign i should knock off the distance running.
    metcon 5 even

  20. maryseem

    Stayed at 85 for all five sets working on form. Trying to keep my back stabilized

    3 round + 9K2E

  21. Jason Castro

    Went light so I could get deeper on the squats.
    125(3), 135(3), 145(3), 155(3), 165(3)
    4+11 K2E and Sprint

  22. MacIntyre

    80-90-100-105(not quite…)-95
    thanks for spotting, brendan!

    Metcon: 4 rounds + sprint

    last week at CFM, then it’s off to brazil for 8 weeks. really sad about missing out on summer oly lifting 🙁

  23. Vikram

    Made it in…6:30 PM is so smooth…so warm and easy. Love ’em.

    Nothing like Coach B speaking the truth about building strength in waves.

    125(3)-130(3)-135(3)-140(3)-145(3; PR!)

    Metcon: 5 rounds even.

  24. sassypants

    Worked on getting deeper, was concerned about knee so didn’t push the weight

    Half the metcon: 2 rounds even in 5 min then had to run out with Cat

  25. dlede

    250, 260, 270, 280 (2, spot 3), 280 (3, B stabilized 2nd rep)

    felt good to get a lot of reps at 280, its my sticking pt, 270 feels good

    6 rds + run (10:26 but went out for that last run at like 9:40)

  26. maddyl

    Really took what Brendan said seriously….
    Working on Getting the correct form.

    Trying to get stronger the right way

    4 rounds

  27. EdG

    PR is 160 but wanted perfect form plus a little tired after softball game today.

    Metcon: 3 rounds + 2 K2E rx’d.

  28. Joe

    165 was a tied PR but Jim said I had more in the tank so I did another round.
    175!! 10lb PR and felt like i could get 10-15# more. I’m gonna miss the strength cycle!

    Metcon: 5 rounds + run – 10:04

  29. nicola


    First set of 130 was a little ugly. Tied previous PR but definitely felt good about ROM.

    Metcon: 3 rds + 14
    I’d say 75% of those we legit k2e. Feel like I’ve come a long way!

  30. Kim

    75-85-95-105-115. Listened to coach B and worked on getting as deep as possible. Last set was a tad ugly due to tight hamstrings from the 10K this weekend.

    Metcon: 4 rounds + run + 3 K2E (definitely not legit)

  31. adam.schwartz

    90 (3)- 100 (3)- 105 (3)- 110 (3) 115(3)
    Metcon: 4 rounds + run

    nice 4 person 8:30 class… loving it

  32. Xan

    5K run in BDU’s… breaking in the new boots and the feet.


    Then Back Squat triplets: 185-195-205-215-225

    Conditioning WOD: 5 rounds + 2 KTE

    then did a Push Up Ladder to finish things off

  33. cat

    105(3), 115(3), 120(3), 125(3), 125(3)…form felt good.

    2 rds of metcon- 5:16…ran out of time tonight!

    first time hanging on a bar in a couple months 🙂

  34. 75-85-95-95-95

    4 rounds + hill sprint

    Not bad after 2+ weeks of vacation. Walking + running hills in SFO does wonders for your hill running abilities! Good to be back 🙂