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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Warmup: Burpees, KB deadlifts, squats, Russian swings, goblet squats, O/H lunges

Deadlift 5R
40, 50, 55, 60, 63, 66/146 *PR :)

300 SU's
50 Lunges
40 KB Swings (Blue)
30 V-ups
20 Pushups
10 Ring Rows

Time: 10:51

Nice work 6am! And nice job on FRAN this morning Michel!
Squats
95, 115, 135, 150, 160, 168 / 370 x 3
Ties PR

"Fran"
21-15-9
Thrusters 95
Chinups
Time: 3:04 *PR* by 5 seconds ... 5 more and I could have been sub 3

Nice work 6am!
Deadlift 5RM to 89 - Much better than last week :)

100 DUs
50 Lungs
40 KBS Yellow
30 Vups
20 Pushups
10 Chinups

10.00
Last day of deload week ... squat 375x1.
Deadlift 5x60

300 Single Unders
50 Lunges
40 KB Swings (yellow)
30 V-Ups
20 Pushups
10 Chinups
Time: 9:04