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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Warmup

30 minutes run hard

6.03km (4:59 min/km pace)

Not nearly as hard of a pace as I would have liked, but it was hot and I had nothing in me. Probably due to Friday night's beer lineup. Oops