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.
0 people think this is awesome.
Front Squat 2RM to 50

4 Rounds:
400m Run
10 Chinups
10 V-Ups
Time: 14:48
C&J 39x2x6

Ring Rows (Feet Elevated) x25 - back to sets of 2!

AMRAP10
30 DUs
2 Rope Climbs

6 Rounds
PM: Hot Tub/Stretch.
Warmup:
20 minutes of Hip, Thoracic, Shoulder stuff.
10 Burpees + 10 WallBall (20#) + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups.

Squats 97kg/215# x 8 reps.
Split Squats 50kg/111# x 10 reps per side.

AMRAP10:
30 Double Unders
2 Rope Climbs
Score: 8 Rounds + 30 Double Unders.
Took it easy today. Had time for another rope climb but lost interest. Even though everything felt easy. :D
Rack Pull
140 / 309 x5

Ring Rows (feet elevated) x max reps x 3
16, 13, 14

AMRAP10: 30 doubles + 2 rope climbs
Score: 11 + 8

Good session.
Front Squat 2RM to 37

4 Rounds of:
400m Run
10 R-rows
10 V-ups
Time - 12:46