Welcome to the best strength and conditioning program in Fredericton. Our gym has produced almost 70 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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Deadlift 5RM to 80

KB Press 8x10; 12x10x2

20 DUs
15 Squats
10 Burpees

Warmup: Burpees, squats, lunges, ring rows, plank, V-ups, TGU's

Squat 3R (box now lowered to 3 holes from 4)
15, 20, 25, 30, 35, 40 *PR for new depth :)

4 Rounds
15 Pushups
15 Step ups
15 V-ups
Time: 10:17 my goal was to do all pushups off the floor. It was slow, but I got it! :)

Nice work 6 am! :)
Z-Press find 3RM
55 / 121 x 3

Ring Dips x max reps x 3
23, 25 PR, 20

2 cleans (add wt as you go)
Started at 50/110 up to 80 / 176 x 2

Super fun morning!
Z press find 3RM
49x2,F so close though! Should have done 48

KB press
12kgxmax repsx3
30/28(PR), 24/23, 23/24

Bike 20 mins easy

My shoulders are smoked!
PM: Hot Tub/Stretch.
~20 Minutes of Hip, Thoracic, Shoulder stuff.
5 Rounds: 5 Box Jumps (20") + 5 Six Point Burpees + 5 WallBall (20#).
Clean up Tony's mess (only a small portion of mess shown in video ;)).

Stiff Leg Deadlift (pause at bottom) 86kg/191# x 5 reps.
Kroc Rows 20kg/44# x 20 reps per arm.

20 Double Unders
15 Squats
10 Burpees
Score: 10 Rounds + 20 Double Unders + 15 Squats.
Squats were the hardest part...I'm a little sore after yesterday. haha!!
The Good: hips and back felt very comfortable for the entire session. This is the heaviest I’ve pulled off the floor in a long time - nothing special, but happy to be on the right track. The Bad: slept funny on my left lat and was definitely cranky deadlifting. Nothing serious, just a bit of a distraction. Deadlift 551x1 + 452x5x3.
Saturday morning at Maritime CrossFit:
For time:
800m run
50 wall balls
40 KB swings
30 t2b
400m run
30 t2b
40 KB swings
50 wall balls
800m run

Very tough, grind workout. Fun though!
Saturday: 5km rum (whoopsie) run LOL 24:49 everything I had 😊