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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21:33min fartlek run - 3.9km
Deadlift 10RM to 86. Put the belt on at 80 but had to ditch it after 6th rep because it was digging into my gut's cookie flab.
5 Rounds:
400 m run
20 Russian KB swings (red)
Time: 16:20. All KB sets unbroken, but paid for it on the runs. Oh well, you can't get something for nothing.

Lots of work today. I.e. Earning the second trip to Rib Fest.
warm up

Deadlift 110kgx2, 113kgx1
wore my shoes and did a double overhand grip because apparently I forgot how to deadlift! lol

Snatch 42kgx1

Clean and Jerk 55kgx1x3

Note to self: snatches and cleans after heavy deadlifts are not a good idea.
AM: Hot Tub/Stretch.
20 minutes of Hip, Thoracic, Shoulder Stuff.
10 minute easy bike outside.
5 Rounds: 25 Single Unders + 5 WallBall (20#). Foot "ok" on skipping.

Squat 113kg/250# x1.
Power Snatch 53kg/118# x1. Super easy but stopped there.
Power Clean 70kg/155# x1. Not super easy but not super hard either. :D

Had 15 minutes left to play around so I built up to a quick weighted chinup with 35kg/77# x1.