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Workout of the Day
Push Press x5
AMRAP 20 min
Post number of pull-ups completed for each round to comments.
Compare to July 18/13
We love kids! And bringing your kids to the gym will help them see that fitness is fun and something to do as they grow up. But there needs to be some guidelines set to ensure the safety of everyone.
Unfortunately we do not have daycare at this time. While we understand that there are times when you need to bring the small people to the box while you pick up heavy sh*t, we cannot be responsible for the safety of your children while you do. The box can be, at best, an unpredictable place. Weights get bailed, jump ropes are swinging, people can miss box jumps and fall…a million things can happen, and kids do not anticipate sudden movements the way other members may. They are more than welcome to sit in our lounge area adjacent to the warm-up room. Please keep them off the main floor, the warm-up area and the equipment. Also, if you have brought kids with you, please clean up after them. Thank you for your help.
Clean and Jerk – 1RM
This is the first day of our clean and jerk cycle. We will be performing many variations, so we hope to see lots of improvements.
Tabata Air Squats
“I haven’t done push press in forever”
True story. I hear things like this often. Let me explain why I’m not really concerned.
When you do a push press, you are essentially putting weight overhead. You do the same thing with presses, push jerks, split jerks, thrusters, wall balls, Curtis P’s and handstand pushups. I’m 99% sure you’ll be doing at least one of those every week you’re in. So even if you haven’t done the push press, you’re still gaining strength/endurance for putting weight overhead.
You can say the same thing about squats. Haven’t done front squats in a while? You’ve probably done back squats, overhead squats, goblet squats, squat cleans, hang squat cleans, squat snatches, hang squat snatches, Curtis P’s, wall balls, med ball cleans, thrusters, clusters or pistols. The point is, you’re probably going to be getting your hips below parallel at least once a week (but probably more).
So there’s no need to fret about missing a single exercise. If you come consistently (at least 3x/week), chances are you will hit the MOVEMENT during those days.
*side note – ever notice how we rarely do bench press, but you keep getting stronger at them? Weird, eh?
Rest same time it took to run it
Rest same time
Score is total time.
The CrossFit Games have come to end for 2014 and we have two Eastern Canadian women that finished very well. Camille placed first and Michele finished 4th (missing the podium by 7 points). Great job ladies!!
3 attempts for a 21RM Back Squat
Rest ~5 min
5 rounds for reps
1 min Double Unders
1 min Rest
Rest ~5 min
Max set of HSPU/Pushups