What can you expect at CrossFit Moncton? Watch this video… Meet Kevin Wood… Want to get started? Send us a message below.
Workout of the Day
What do you think 15.1 will be? Post guesses to comments.
Haven’t registered yet? Still have some time.
There will be a live showing of the WOD release at the gym tonight. Come by just before 9pm to find out with the rest of us.
UPDATE: To simplify the assigning of judges, we need people to register for one of three classes set up in Zenplanner. The times are not set in stone, but merely beginning, middle and final heats. Once I have all the judges assigned, I’ll post the heat list every Friday. Please register before 9pm EVERY Thursday.
Power Snatch x3
5 sets @ 65-60% (make them touch & go)
Rest 1 min
Compare to Oct.23/14
GYM WILL BE OPEN TONIGHT FROM 7-8:30 (Open gym style).
BJ is 39 and Joey is 35 today. So do the math and hit those birthday burpees for time! Post results to comments.
In case you haven’t heard, it’s almost Open time.
Push Press x5
20 Double Unders
Rest 2 min
40 Double Unders
*singles = 2x
*score is total time including rest
We’re up to 51! If we get to 69, Kevin MacKenzie will sign-up. Register for the Open.
Deadlift – 3RM
Overhead Weighted Situps x6
We have a respectable 43 athletes signed up for the Games (hoping for another 30). It’s Bully Week, so be prepared. If you want to avoid the bullying, sign up HERE. For all of those registered, this is how the season will work.
Every Thursday at 9pm for 5 weeks, Dave Castro will announce the workouts. As owners, we find out at the same time as you, so we’re not privy to any insider info. We will have a live viewing of the first workout at the gym on the big screen. After we find out the workout, we’ll set up heats in Zenplanner (given the large amount of unknowns, it might take a while). There will be NO wait lists for the heats. Once a heat is full, it’s full.
Every Friday, starting at 5pm, we will brief the workout. We will review the movement standards, the scaling options and provide tips and strategies for getting the best score possible. Please try to be there for the briefing as many former participants have found this helpful.
Shortly after 5pm, we will start running heats of the workout until everyone has been put through. There is a scaled division this year, so if you plan on scaling, you need to email me by 1pm each Friday. If the next week, you think you can hit it Rx, you don’t need to email me. If you aren’t sure, email to ask!
Right now, we are in DESPERATE need of judges, so if you can offer to help, please take the Judges Course and let me know ASAP. As of now, I have 8 confirmed judges :(
If you’re not able to join us on the Fantastic Friday Frodown (I just made that up), you have the option of doing the workout on Sunday during the Open gym. A few trainers/judges will be available during that time. Unless something out of your control happens (like a broken skipping rope or your shoe falls into the mouth of a dragon) during your workout or you plan on qualifying for Regionals, we don’t allow repeats.
Because 23% of our membership is competing, that leave 77% that are not. We cannot change our programming for the month for the minority, so that might mean lowering the weight/intensity of certain workout. Here’s some advice on how to plan your week.
Phewf! I think that just about covers it. As always, if you have any questions, ask myself or any trainer. Only 4 more sleeps!
65×5; 70×3; 75×3; 80×1; 85×1; 90×1
Thrusters (100/70# or 65# of 2RM)
Wall Balls (20/14# @ 10’/9′)
*15 min cap
Yes ladies, you read that right. You are allowed to hit the 9 foot target today. Just like the Games. You’re welcome.
Compare to Feb.19/14