We’ve been coaching for 20+ years and opened our gym 10 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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Friday
Bench 44x3

Barbell Curls 22x5

6 Rounds
40 DUs
10 Push-ups
8.35

Saturday
10.8km run/Pokehunt - 63.18mins
Saturday

45 minute fartlek => 8.12km thru streets, sidewalks, trails, parks, fields and thru a man made trail in the forest with lots of roots, mud, and streams :)