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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Quinn drills
Split Squats
20x10, 30x10, 40x10, 45x10, 50x10x2

30 Muscleups (NOT timed)

5 rounds: 10 wall ball + 10 burpees
Time: 3:56

Good session!
PM: Hot Tub/Stretch.
Warmup:
~20 minutes of Hip, Thoracic, and Shoulder stuff.
200m jog + 10 WallBall (20#) + 200m jog + 10 Burpees + 200m jog.
Clean up Tony's bar.

Squat 96kg/213# x 10 reps. This was hard...and kinda scary. ha!
Split Squats 42kg/94# x 10 reps per side.

5 Rounds:
10 WallBall, 14#
10 Burpees
Time: 5:59 - This killed my shoulders...I wasn't expecting that. I'm likely sore from Tuesday's "Arm Day." :D And Squats sucked the life out of me and gave me a headache. haha!
Squat 1RM to 70

5 Rounds:
400m Run
15 OHS (10)
Time: 14:25
C&J 37x2x8

Pendlay Rows 20x8; 25x8; 30x8; 32x8; 34x8

5 Rounds
10 Wallballs 14#
10 Burpees

5.43
Squat 1RM to 55

5 Rounds of:
400m Run
15 OHSs (5)
Time - 16:03
Warmup: Burpees, squats, lunges, ring rows, V-ups, TGU's

5K run
Happy Friday the 13th! 😳

Nice work 6 am!