The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running, snatch, and handstand pushups.
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Hey everyone, your Fredericton Loyalist are host the Maritime Championship in both the A and B division for the first time in history on Saturday starting at 1pm. Come out and watch RJ and myself and have an ice cold beer and a burger from the comfort of the burm!
Daily Squats
365 x 1

CFWU x 1 + Pistols & HSPU

Cleans 2RM
135, 155, 175, 200, 215, 225

Left wrist is a little tender so wanted to keep things light and test it out.

WOD with partner (Brian). 1 person working at a time:
AMRAP in 10 minutes of:
200m run with sandbag
AMRAP in 8 minutes of:
Snatch 100#
AMRAP in 4 minutes of:
HandStand Pushups
My Score: 5 runs, 40 snatch, 23 HSPU
TEAM TOTAL: 9 RUNS, 65 SNATCH, 88 PUSHUPS

Nice work 6am!
Awesome work Brian!
6am
DEADLIFT 310 X 5 (PR)
First time at 310 ..not sure why but this felt light this morning... I'll take it..

WOD with partner (Danielle). 1 person working at a time:
AMRAP in 10 minutes of:
200m run with sandbag
AMRAP in 8 minutes of:
Snatch 95#
AMRAP in 4 minutes of:
HandStand Pushups

My Score: 4 runs, 23 snatch, 11 HSPU & 22 Pushups.

TEAM TOTAL: 8 RUNS, 49 SNATCH, 93 PUSHUPS

Awesome work Danielle... :)
CFWU x1 + coffee run :)
Cleans to 80
WOD:
went for a 3 km run with Kevin and Angela.

Have a good weekend everyone!

Warmup

Cleans 3 RM
75/90/105/120/130/140

Partner WOD w Sandy
10 Min AMRep 200 m sandbag run
8 min AMRep Snatches @ 95 lbs (sub 85)
4 min AMRep HSPU (sub push-ups)
9 Runs + 90 Snatch + 86 PU
I did the runs w/o sandbag

Great work Pard!
I have to say I love that Partner WODs are showing up in the Gym from time to time. Lots of fun and comraderie!
Warm up
Squat Therapy to 185 (back on regular rotation, next week)
WOD
3k run with Trish and Angela.

Great morning at the gym!
Warmup

Deadlift 295# x 5

WOD with partner (Peter). 1 person working at a time:
AMRAP in 10 minutes of:
200m run with sandbag
AMRAP in 8 minutes of:
Snatch 85# (Peter w/ KB)
AMRAP in 4 minutes of:
HandStand Pushups (Peter w/ regular pushups)

Team Total: 9 Runs, 129 Snatch/KBS, 86 HSPU/Pushups
Morning.
Front squat 135x3. 165x3. 185x3. 200x3. 210x1.

Noon class
Clean and Jerk 135x2. 140x2. 145x2. 150x2.155x2.

Workout ( solo)
Amrap 10
200m run sandbag 4rds.
Amrap 8
Snatch 28 reps.
Amrap 4
Handstand push ups 18.

Good work guys!
Thanks Becky for pushing me on run pace..needed that!
I couldn't decide whether to title this post "Mind Games", or "The Only Cure for CrossFit is More CrossFit"

I have been telling myself for years that I couldn't do it three days in a row, I'd break down or something like that. I even felt heroic if I came 2 days in a row. I talked a lot about how your mind goes in CrossFit with Tony this week, it seemed to be a theme. Well sure enough I went three days in a row, mostly because of my schedule, not because I wanted to. From a performance perspective, I felt sore but probably never better. All of my weights were within 10% of PR (squat, bench press, deadlift), and WOD times by the end of the week were actually getting faster. So there you go, it was matter over mind this week.
18 hours at the gym + 19ish km walked in 5 days! Great training and lots learned. Thank you Greg, Nico, and Ian for your hospitality. You've got a great gym and I felt welcomed by everyone!!

AM: Snatch 132x1. Clean & Jerk 142x1.

Feeling awesome but tired. Can't wait to get home!
CFWU
Push Press to 78x3
WOD with partner (Jason). 1 person working at a time:
AMRAP in 10 minutes of:
200m run with sandbag
AMRAP in 8 minutes of:
Snatch 25#
AMRAP in 4 minutes of:
Pushups
Team total 7 runs 70 snatch 67 push ups
Fun WOD !!
Wu x 1
Deadlifts to 180 x 4
Team WOD with Marc:
8 200m run w sandbag
54 snatch (45#)
84 push-ups
So amazing to be back!
Cleans PR 105# x 3
WOD:
With partner: Gabby
AMRAP in 10 mins. of
200m run (sandbag)
AMRAP in 8 mins. of
snatch (50#)
AMRAP in 4 mins. of
pushups
Score: 6 + 115 + 140
Deadlift to 220 x 5

WOD with partner Alex:
AMRAP in 10 mins. of
200m run (sandbag) - no sandbad for me
AMRAP in 8 mins. of
snatch (55#)
AMRAP in 4 mins. of
HSPU (10# plate)
Score: 8 runs + 56 snatches + 75 hspu/pu
Fun time!