The workouts at CrossFit Fredericton always include warm up, strength, conditioning, and mobility. The details are customized by a coach based on your personal schedule and fitness level. Monday's conditioning work includes barbell snatch / sandbag jumps and chinups. Enjoy. :)
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Remember the snowshoe clinic 6:30pm at Radical Edge on Queen!
go girl
Warm Up & Stretch
Squats to 230 x 5 (PR)
AMRAP in 8mins of:
2-4-6-8, etc.
Snatch (80)
Chinups (sub ring rows)
Result: 41 Reps

Great morning at the gym. After the 5th set of squats, I was certain I wouldn't be able to squat 230...victory!
Never doubt! If you think you can, or you think you can't, you're right!
No CF for me today. Back from a tournament (with trophy in tow) and body needs a rest day. See you all on Tuesday!
Rebekah, doesn't everyone get a participation trophy in ultimate? :P
They do - in the form of a beer ticket given at the party Saturday night. The trophy we got is the big-big one for "Team that put a beat down on every other team here."

Daily Squat 1R : 135, 185, 225, 275, 305F

5R Squat to 260

WOD - AMRAP in 8 mins:
2, 4, 6, 8....
Sandbag Squat Jumps

72 reps

Kevin, that was some good grit on the squats. Every rep was earned.
17 consecutive days on lumosity (PR). For those not familiar with the program, it helps improve brain speed, memory, attention, flexibility, and problem solving. It's not going to turn you into a genius, but it will sharpen your skills. Highly recommended.
Robert, definitely a good approach to slow things down on snatch. Often times people get caught up on times/scores, but really we are just practicing movement. Taking a few extra seconds to setup properly isn't going to affect the score that much, nor the conditioning effect, but it will produce much better technique.
Warm Up & Stretch
Squats to 220 x 5
AMRAP in 8mins of:
2-4-6-8, etc.
Snatch (80)
Result: 42 Reps
10AM: bench 275x5, squat 495x2.


Daily squats 95x1, 135x1, 155x1, 175x1, 195x1

Front squats up to 105 x 5

WOD: Amrap in 8 mins:
2-4-6-8, etc...
snatch (65)
chin ups

47 reps. Muggy day in the gym.
Warm up
Daily Squats
Squats to 130x5

AMRAP in 8 mins of:
2-4-6-8, etc...
Snatch (55)
Chin ups (ring rows)

30 reps.

Great work nooners!!!
Have a great day!!!!
Squats (x5, on 12" box) up to 135lbs
Got 2 at 135 - PR for this box depth. Tipped forward on the 3rd rep. Going for all 5 next week!

WOD - AMRAP in 8 mins of:
2-4-6-8, etc.
Snatch (55lbs)
Jumping Chinups
Result: 42 reps

Great noon class - nice work everyone!
Squats 335 (x2) sweating like crazy, exhausted and nothing left to finish the set...

WOD (as Rx'd)

Hot Tub. Stretch. Warm Up. Squats 245x1 + 205x1. Front Squats 156x1. Ring Rows 6x6.

Gotta get used to squatting in the morning. :(

35 minutes on bike.
Peta, the first 2 looked great! You'll get all 5 next week. :)
I got in late because of a meeting that was running late... Normally I wouldn't have booked to come at all with a meeting going so close to noon but now I'm choosing to "protect" my gym hour and its working! So my warm-up was done in between my squat strength work....

Strength: 150x5 - almost back to my PR for rep (155lbs) They felt really good!

AMRAP in 8mins of:
2-4-6-8-10 etc.
Snatch (45) - thanks for the help on slowing down to gain stability Jodi!
Chinups (sub jumping chin-ups on rings)
Result: 55 Reps
Wp x 2, 30 pistols on left leg (too tight on the right today), lots of streching, 2x 1.5 min plank, AMRAP in 8 min of :2-4-6-8, ect. Burpies and Ring Rows =100
Tamara posts every day, but Jaime never posts ... hmmmm. Burpees anyone?
I keeping telling her to but it has not worked yet.
Burpees are a great motivator! :D
You are going to make her do them not me right? :)
Wp x 2, 60 pistols on each leg, 3 min squat, 3x 1 min plank, AMRAP in 8 min of :2-4-6-8, ect. Squat Jumps and Ring Rows =102 !! No burpees please!!
Hahaha, awesome! Thanks Jaime! :D
AM- warm up 500m row
Snatch 45x1, 86x1, 96x1, 101x1, 106x1, 111x1, 116x1, 118x1, 120x1x3
PM- warm up 500m row
Cleans 115x1, 131x1, 141x1, 151x1, 161x1, 166x1, 170xfxfxf
156x1, 161x1, 166x1, 170xf, 156x2x2.
Clean and jerk 135x1x3
no squats today boo!!
CFWU - finally got in some TGU, yay!

Squat x 5 to 150
Fun lifting with you Nadege, Sam and Sebastien!


Ring Rows

Day 7 of the flu. Thought I might make it in Tuesday morning at 6 a.m. but there's no way. I got lightheaded walking to work this morning (first day of my new job). No energy and I still have a brutal cough. I have not had a flu like this since the Hong Kong version when I was a teenager.

Hoping to get in later in the week. Jeez, I miss you guys!

Squat 3RM @ 90% of 360
185, 215, 250, 285, 305, 325

WOD - AMRAP in 8 mins of:
Snatch (95lbs)
Score: 84 reps

Nice work 5s!
Huge thank you to Brian, Mary, and Jane for the after hours info session on snowshoes! Can't wait to get the group together for our first outing! :)
Sharon, there is lots of nastiness going around. Hope you feel better soon!!
lol Burpees sure is a motivator :)
Well I did my first Barbell WOD tonight!

Strength: Squats 15x5





AMRAP 8 min
Snatch (15#)
Ring Rows

Total 43

Thanks Ashley and Heidi!
Don't know why there are such big gaps in my post oops.
Have a tad bit of a cold the last few days so just came in and squatted 215 x 5. And played around a bit. Still have some hspu in me even with my icecream/mr noodle diet. Nice squatting with you Jennifer! Great work today peeps!
Squatsx5 to 185
2,4,6,8 ......
Fronts squats/85lbs
Ring rows
85 reps

Nice squatting with you Jill!
Feel better soon Naomi!
Squats to 120 x 5
WOD 59 reps. Used 35 lbs for snatches.
Great job 7s! Thanks for organizing the snowshoe clinic!
Squats to 115# x 5 WOD AMRAP in 8 mins of 2-4-6-8...etc: snatch (50#) ring rows Score: 42 reps.

Squats to 140 (3 x 90% of PM 155)
Great squats Megan and Sophie!
Congrats on the big PR Sophie!

AMRAP in 8 mins of:
2,4,6,8, etc
Snatch (60#)
Total 41

Thanks for the tips Tony!

Got to the snoeshow clinic a bit late, doors were locked. Sorry I missed it :(
Kim, what time did you stop by? We were there until just after 7pm.
Got there just before 6:40, on Queen, lights were on, I tried the door, it was locked, couldn't see you guys though
My loss
Bummer - we were there! Jodi has some extra coupons if you want to grab one next time you're in the gym.