Welcome to the best strength and conditioning program in Fredericton. Our gym has produced 60+ girls who squat over 200 pounds, 5 girls who squat over 275 pounds, and 3 girls who squat over 300 pounds. Our strongest girl squats 353 pounds at a bodyweight of 138 pounds (that’s 2.55 x bodyweight). Most of them had never touched a barbell before entering our gym and all of them maintained high level conditioning programs. To put this in perspective; you can combine every other gym in Fredericton and they still won’t match our numbers.
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Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's

AMRAP 40:
10 Russian swings
10 Goblet squats
10 Weighted lunges
1 Rope climb

Score: 19 rounds + 15

Nice work 6am! :)
Monday November 30 2015

Squat 5 x 5
90,110,130, 146 / 322 x5x5 *PR*

Press x 2
40, 50, 55, 60, 64, 67 / 148

"Grace"
30 Clean & Jerks (61)
Time: 2:11 *PR*
Squat 331x5x5, 50 split squats, 100 pushups, 50 strict chinups, 100 hanging leg raise.
C&J Practice

AMRAP40
10 Russian Swings
10 Goblet Squats
10 KB Lunges - Gross!
1 Rope Climb

12+20
AMRAP 40: 10 Russian Swings / 10 goblet squats / 10 kb lunges / 1 rope climb. Score: 110 swings, 100 squats, 100 lunges, 1 rope climb where I actually touched the top / 16 failed rope climbs, or "practice". I COULD NOT for the life of me master the foot thing. I sucked at it, hard. So got lots of practice in. Good once in a while to do a WOD that reminds you you're a fool. Keeps one humble.
AMRAP40: (with yellow KB)
10 Russian Swings
10 Goblet Squats
10 KB Lunges
1 Rope Climb
Score: 11+10