CrossFit Fredericton offers customized strength and conditioning programs for all levels of fitness. The owners are national champions who have been coaching for almost three decades. We were one of the first CrossFit gyms in the world and have been CrossFit Games Competition Directors for the past six years. Please book an appointment to learn more.
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Squat
70x4, 100x4, 120x4, 140x4, 152 / 335 x4 x4

SLDL
70x8, 85x8, 100x8, 110x8, 120x8, 125 / 275 x8

5 rounds:
20 doubles
2 legless rope climbs
Time: 4:24

Great session!
Warmup: Squats, lunges, Burpees, ring rows, plank, V-ups, TGU's

Front Squat 2R
15, 18, 21, 24, 27, 30 *PR

EMOM 10:
10 Wall Ball
Max V-ups

Score 100+118

Nice work 6 am! :)
Today is the 5-year anniversary of the day I started at CrossFit Fredericton. (Shout out to Elvira Embser-Herbert who started the same day as me – happy 5th CF anniversary Elvira!).

In the last 5 years, I’ve taken my max back squat from 95 pounds to 125 kg (275 pounds), my max deadlift from 135 pounds to 145 kg (320 pounds) and I can now run 5k in about 25 minutes (compared to previously being unable to run 5k at all without walking part of it). I can also now do many other things that I never could before, like rope climbs and double unders.

I know that I’m never going to win a competition in weightlifting, gymnastics, running or bodybuilding, but I’m certainly not going to dissolve into my TV-watching couch either. I’m 52 years old and work at a desk all day, but I’m in better shape and am far stronger now than I was when I was 20. I might not be ready for a career change into professional sport, but at least I’m the meanest badass in the cube farm :). All kidding aside, the most important thing that CrossFit will do for me is to ensure that I will stay much healthier as I get older.

I owe a huge thank you to Anthony and Jodi Bainbridge and all the incredibly supportive members at CFF for getting me to where I am today, and for keeping me interested in continuing to go back. You guys are the best! Here’s to the next 5 years.

Today:
Front squat 2R to 77 kg *PR*
WOD EMOM 10
10 Wallballs 20#
Max v-ups
Score 100 + 94
Nice work 6am gang!
PM:
Hot Tub/Stretch.
CrossOver Symmetry.
10 Squats + 10 Lunges + 2 Turkish Getups
10 Chinups + 10 Pushups + 2 Turkish Getups
10 Burpees + 10 V-Ups + 2 Turkish Getups

Squats 82kg/182# x 10 reps x 3 sets.
Split Squats 34kg/76# x 10 reps x 3 sets.

10 minute easy bike
Tabata Bike
10 minute easy bike

Cooldown:
CrossOver Symmetry.
Snatch 27x2x8

Ring Rowsx5x5 - Made them hard ;)

5 Rounds
20 DUs
15 VUps
10 Box Jumps 20"

8.35
Warm-up: Burpees, squats, lunges, ring rows, plank. Skipped the chin ups and TGUs to rest my cranky wrist before nationals in 2 weeks.

BACK SQUAT TO 91x1!!!! I'm in the 200 club!!!!!

I loved the feeling of calm that washed over me before I attempted 91. And then I got all blubbery right after the successful lift. Thanks to Anthony Bainbridge and Jodi Bainbridge for guiding me on this journey to a great goal. I could barely bend my knees when I started 4 years ago.

EMOM 10:
10 wall balls
Max V-ups
Score: 129.

What a great day.
Pressed for time so this was a light easy day. Bench 331x1 + 342x1, squat 100x5x5, and then 30 minute jog with the pup when I got home - cold was too hard on the lungs so I shut it down.
Wow, so many exciting things happening today! :)

For me things were a little more anti-climactic, baha!

Front Squat 2RM to 32

EMOM10:
10 Wall Balls (14lb)
Max V Ups
Score: 100*66