We’ve been coaching for 30 years combined and opened our gym 9 years ago. We were the 1st CrossFit gym in the Maritimes, 1st in Atlantic Canada, 9th in Canada, and 114th in the world.
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Squat 5RM to 68

Bench 20x10; 23x10; 26x10; 28x10; 30x10

4 Rounds
400m Run
50 Squats

13.44
Warmup: Burpees, squats, lunges, ring rows, plank, V-ups, TGU's

5K run. Happy Friday the 13th! 😜

Nice work 6am!

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Anthony made me do it!!!! 😄

For real:
1RM Front Squat
15, 19, 22, 25, 28, 31 *PR

AMRAP 7
Wallball
Score: 105
KB Press (one arm) find 8RM
12, 16, 20, 24
Archer Pushups x 10 x 3

4 rounds: 400m run + 50 squats
Time: 11:35

Fun morning!
Saturday:

Clean 1RM to 58
Snatch 1RM to 45 (2kg PR!!)
12.2km Run - 1:11.36