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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Beautiful sunrise this morning 😂😭

Squat 5RM to 54

4 Rounds of:
400m Run
15 Ringrows
15 Squats
Time - 13:46
Deadlift x 8
55, 65, 75, 85, 95, 100 / 220

Barbell Curls x 5
20, 25, 30, 33, 35 / 77

100 Burpee Chinups
Time: 9:49 PR

It's been years since I last did GI Jane. I knew I would PR and I can take more time off that for sure next time.
PM:
Warmup:
5 minutes drills/stretches.
20 WallBalls + 10 Burpees + 10 Squats + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups + 20 WallBalls.

Rack Pulls 128kg/283# x 5 reps. Easy Peasy.
Single Leg Stiff Leg Deadlifts 12kg/25# x 10 reps per side x 5 sets.

AMRAP10:
40 Double Unders (very broken)
10 Thrusters, 30kg/67# (unbroken)
Score: 6 Rounds + 40 Double Unders + 1 Thruster.
Suffered during the workout (damn allergies) but still a super fun day! :D
C&J 41x1x3 & 30x2x2

Kroc Rows 12x20 16x20 20x20

4 Rounds
400m Run
10 Ring Rows (Feet Elevated)
10 T2B

20.42
Friday:

Deadlift 60x10

Bench 36x4

100 Burpees - get a PR or make it 150 Jack

No PR so it was 150 burpees for me :S Once I passed my PR I took a very long break and really stretched out the remaining burpees. I wanted to make sure I left a huge buffer to PR 150 next time so I NEVER have to go to 200. Final time was 14.37
Reverse Flyes
5x20x2

30 HSPU
15, 9, 4, 2
Dreamt last night that I made 18 unbroken but still stuck at 15. They felt great and then just done.

21-15-9:
power snatch (50)
hanging leg raise
Time: 8:03

Fun morning
Deadlift 5RM to 70

AMRAP10
3 Cleans @ 30
6 Pushups
9 V-Ups
Score: 9+3
Deadlift 5RM to 64

AMRAP10:
3 Cleans @ 20
6 Box PUs
9 V-ups
Score 8+5
Bench 5RM to 50 (PR)

EMOM10
5 Burpees
Max Double Unders
Score: 160
Monday

Snatch 30x1x6 & 25x2x8

T Bar Row 47x5

10,9,8, thru to 1
T2B
Pushups

9.17