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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PM: Hot Tub/Stretch.
Warmup:
20 minutes of Hip, Thoracic, Shoulder Stuff.
10 WallBall (20#) + 10 Ring Rows + 10 Pushups.
2.5km Bike.
10 WallBall (20#) + 10 Ring Rows + 10 Pushups.

Bench Press 59kg/131# x 3 reps.
Strict Hanstand Pushups x 5 reps x 8 sets.

AMRAP12:
20 Squats
3 Power Cleans, 40kg/89#
Score: 11 Rounds + 22 reps. Pissed that I didn't get the last clean. We'll blame having to stop to demo a movement on round 8. lol!! BUT I was moving VERY slow on this. Some weird stuff going on...likely from compensating from the foot (which is doing great by the way! :) ).
Warm up

Bench 59kgx3

push-ups xmax repsx 3
31, 26, 23

Bike 20 mins easy
Squat 3RM to 52

AMRAP12:
90 SUs
20 Squats
10 V-ups
Score - 6
Squat 441x10x3 + Sled Push 60 minutes. Exhausted.
Squats 40x5; 50x5; 55x5; 60x5; 65x5; 70x5

ZPress 12x3; 16x3; 20x3; 23x3; 26x3; 29x3

AMRAP12
20 DUs
3 Power Cleans @ 25kg

13+21
Squat 3RM to 64

AMRAP12:
90 Single Unders
20 Squats
10 V-Ups
Score: 7+17