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
90x3, 105x2, 120x1, 135x1, 150x1, 160/353x1

Bulgarian Split Squat
BWx10
20x10x5

AMRAP10: 10 thrusters (60/132) + 10 lunges (60/132)
Score: 4 rounds
This kicked my butt, but my squats felt solid and fast today, that's the good news.

Good session!
Wednesday:
Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's

Bench 5R
15, 20, 25, 30, 33, 35/77 *PR :)

4 Rounds
90 SU's
10 Deadlifts (@50%)

Time: 4:55

Nice work 6 am! :)
Bench 5RM 50 (F, 3/5)

4 Rounds:
90 Singles
10 Deadlifts @ 40
Time: 4:29
Bench x3
65, 80, 90, 100, 110, 118 / 260

HSPU x 10 x 5

EMOM10: 10 wall ball + 5 burpees
Score: 150

Fun workout!

Great session!
Hang Power Clean 35x2x8

Kipping Chinups 10x5

4 Rounds
10 Thrusters 25
10 Lunges 25

7.05
Friday

Deadlift (touch and go) 62x8

Bench 45x1

7 Rounds
10 Burpees
10 Vups

9.20
Friday:
Warmup: Burpees, Russian Swings, KB Swings

Deadlift 3R
20, 25, 30, 35, 40, 45

5 Rounds of
10 Goblet squats
10 O/H Lunges
10 KB Swings
Time: 7:19

Nice work 6 am! :)