CrossFit Fredericton offers customized strength and conditioning coaching for all levels of fitness. The owners are national champions who have been coaching for almost three decades. We were one of the first CrossFit gyms in the world and have been CrossFit Games Competition Directors for the past six years. Please book an appointment to learn more.
0 people think this is awesome.
Bench Press 3RM
65, 75, 85, 95, 105, 115 / 253

5 rounds of:
400m run
10 chinups
10 ring dips
Time: 13:02

Nice work 6am!
Bench Press 3RM
6, 7, 8, 9, 10, 11 *PR

5 rounds of:
200m walk
10 ring rows
10 pushups

Time: 15:30
Warmup

Front Squat 5RM
45, 55, 65, 75, 80, 84

5km run
24:17 (4:50min/km pace)
New shirts are in! Black Tees for the guys and Green Tanks for the girls. $30. CASH Only. And we probably won't be able to make change. :D
AM
Strides and mechanics

200m run
34secs
400m x5
1:12,1:12,1:12,1:12,1:12

All perfectly on pace.

PM
Upper body volume work plus 1h45 kayaking with the little guy.
Bench Press 331x3 (PR because I couldn't find anything higher in my journal), 6 rounds of: 200m run + 3 strict chinups (casual pace). Solid week of lifting. This is probably the best I've felt in a very long time. Did heavy front squat + heavy rack pull yesterday and was able to run today without even thinking twice about it. Very very cool.
Bench Press 3RM to 45

5 Rounds:
400m Row
10 Chinups
10 Pushups
Time: 18:50