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Gym Tour

What can you expect at CrossFit Moncton? Watch this video… Meet Kevin Wood… Want to get started? Send us a message below.

Get Started

Get Started

1. Come try a FREE drop-in session on Saturday morning at 9am. This will give you a sample of what CrossFit is all about. 2. If you liked it, you can register ...

who we are

Who we are

This is our gym.  Want to get started? Send us a message below.

Upcoming Events


Lifestyle Challenge

On October 14 we will be starting an 18 week (yes, you read that ...

Workout of the Day

Why do we squat below parallel?

*Heads up – Tomorrow is the Yankee Swap!

It’s not just because coach told you to. There’s an actual reason. Actually, there are a few good ones.

It’s natural. Look at babies and millions of people around the world. Our bodies are designed to squat, so why not take full advantage of it.

It’s in the hips. When you squat below parallel, it’s the hips that absorb the load and redirect the movement back up. That takes the load off of your knees (not the case if you do partial squats). Let the glutes and hamstrings do the work. They can take it.

You can’t lift as much. Wait…what?! If you load up 760 pounds on the bar and partial squat it, that’s putting a lot of stress on your spine that it probably won’t be able to handle. If you can’t squat it below parallel, it shouldn’t be on your back.

By the way, what does ‘below parallel’ mean? It’s when your hip crease goes below the top of your knee. When we ask you to “go lower”, remember, it’s for your own good.

Front Squat – 5×5 @ 75%

3 rounds
20 Double Unders
20 Front Squats (95/65# or 50%)
20 Double Unders

20 Push Press (same)

*15 min cap

Compare to Dec.19/13


No question - below parallel

No question – below parallel


Press – 5×5 @ 75%

Plate Ground to Overhead (45/25#)
5 Burpees + 15 Mountain Climbers (2-count)

*15 min cap

Compare to Sept.8/13


Jingle Bells

Floor Press – 3RM

AMRAP in 10 min
20 Double Unders
10 Kettlebell Deadlifts (70/50#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats

Compare to Dec.13/12

Last night was the last Yoga session of 2014. We will continue with Yoga in 2015 and hope to see many new faces. It’s not just for ladies. We had five guys last night, and you could see an improvement in their mobility right away. Just ask Darrell.



The Inferno

Weighted Step-ups – 5 steps/leg

EMOTM do 5 Burpees, then
Accumulate 100 Wall Balls

*Start with the burpees
*Option: 3 Burpees
*12 min time cap

Compare to Dec.16/13

Super friends

Super friends

It’s everyone’s favourite

Deck of Death

  • Hearts = Burpees
  • Diamonds = Situps
  • Clubs = Pullups
  • Spades = Squats
  • Jokers = 500m row

Start by drawing the top card and do that many reps of the suit. For example, if you draw the 9 of Hearts, you’re doing 9 burpees. Face cards are all worth 10. The goal is to get through the whole deck as fast as you can. There is a 25min time cap.

Compare to Oct.11/14

If it doesn't challenge you, it doesn't change you

If it doesn’t challenge you, it doesn’t change you