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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Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's, goblet squats, weighted lunges

Deadlift 5R
45, 55, 60, 65, 69, 72/159 *PR :)

5 Rounds:
10 Ring Rows
20 Step ups
Time 7:56

Nice work 6 am! :)
Deadlift 5RM to 72

5 Rounds
10 Chinups
20 Step ups 20"

9.44 - Did my last 6 chinup reps on the ring rows. I felt my my hand blister on rep 4 of the last round. Experience has taught me to stop immediately ;)

Rumor has it 6am up scaled and did weighted step ups. Us nooners passed :P
PM: Hot Tub/Stretch.
Warmup:
Hip & Lumbar Stability Exercises.
2 Rounds: 10 Burpees + 10 Box Jumps + 10 Goblet Squats + 10 Kettlebell Swings.

Squat 102kg/226# x1.
Weighted StepUps (20" box) 16kg/35# per hand x 10 reps.

3 Rounds:
5 Rope Climbs
10 Thrusters, 40kg/89#
Time: 11:42 - this was about what I expected. I paced everything appropriately. Did the thrusters in doubles because I'm terrible at them. ha!

3 Jefferson Curls.
Deadlift 5x40

5 Rounds:
10 Chinups
20 Step Ups
Time: 7:05
Saturday:

Press 5RM to 38

EMOM12
1 Snatch
1 OHS
Started @ 15, built to 26

Snatch 1RM to 38