The owners of CrossFit Fredericton are national champions in powerlifting and weightlifting who have been coaching for almost three decades. Some quick numbers for Jodi (<114 bodyweight); 305 squat, 200 bench, 385 deadlift. Anthony (<165 bodyweight); 596 squat, 405 bench, 665 deadlift.
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I just got this in the mail from Fit For Less. Now there's a progressive gym; free pizza! When does that start here? Gez, we don't even get doughnuts!
Damn, they stole my idea!
Warmup: Squats, lunges, Russians, plank and side plank, TGU's

Squat 5x5 at 85%
23, 26, 29, 32, 32, 32, 32, 32

5 Rounds:
10 Wall ball (10)
15 Lunges with Wallball
60 SU's
Time: 8:38

Nice work 6am!...and for some strange reason, I suddenly feel like eating pizza... ;)
Squat
95x2, 115x2, 135x2, 150x2, 160x2, 169 / 372 x3 *PR*

Row 500m sprint
Time: 1:31 *PR*

Felt a little off / distracted this morning...
But can't complain about 2 PRs on a "off" day.
Squat 57x5x5

5 Rounds
10 Wallballs 14#
15 Lunges 14#
20 DUs

7.54 - And I got some rowing tips from coach Tony!
Saturday:

EMOM15
1 Snatch
1 OHS
Started at 20, ended at 34

Snatch 1RM to 38

21-15-9
Chinups
Pushups
V-Ups
Time: 8:16