We’ve been coaching for 30 years combined and opened our gym 9 years ago. We were the 1st CrossFit gym in the Maritimes, 1st in Atlantic Canada, 9th in Canada, and 114th in the world.
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Front Squat 200x2x5, bench 309x1 + 154x10x3, split squats x 100, 5 rounds of: 5 strict chinups + 10 pushups + 15 squats in 2:32, 25 minutes stead state on bike.
2000m row
Max effort
Time: 7:14.0

Max effort rowing is so much fun, said no one ever.

Good times at 6:00am
Bench 3RM to 52 (PR)

21-15-9
Strict Chinups
Pushups
Time: 11:09
Bench 5R to 28

21-15-9
Ring Rows
Box PUs
Time - 5:56
Mobility Work - Shoulder is smoked from yesterday's C&J practice

Bench 3RM to 41

2000m Row - 8.26.5