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.
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Bench 3 RM to 46
7 Burpees
21 Russian Swings ( Purple)
Score : 6+4
Bench 3RM to 50

7 Burpees
21 Russian Swings (Purple)
Score: 7+1
SLDL 5RM to 72

Bench 3RM to 44 - 2/3 - should have had this one :\ lost it at the end.

7 Burpees
21 Russian KBS Green

Bench 3RM 29

Amrap 10
7 burpees
21 Russian Swings (graduated to yellow)
Score: 5 + 19
Warm-up: 12 Turkish Get Ups
Bench press to 45x1, was hoping for 45x3 but not in the cards today. Try again next week.
ARMAP in 10:
7 burpees
21 Russian Kettle Bell swings (grey)

Score: 5+8. Got really excited when Coach Jodi suggested I use the grey bell. Felt great to challenge myself, serious ass-kick that workout is when the bell is that f$%^ing heavy. Total of 105 swings, PR for reps with grey. Yay lifting heavy shit, yay big food, yay CrossFit Fredericton!!
Easy day: squat 375x2x5 + row 10,000m.