CrossFit Moncton is celebrating it’s 4th year in operation today. On July 5th, 2008, a group of random people met at a playground for the first ever CrossFit group workout in Moncton. We did a Hopper Workout by drawing exercises out of a bin (which gave birth to the Atlantic Hopper Event). Guess what workout we are doing today?!
Coincidentally, we also reached a total of 50,000 comments this week! That’s a lot of posted results and conversations going on. And you’ll have to see it to believe it, but the 50,000th comment was this one -> http://crossfitmoncton.com/2012/07/03/the-big-reveal/#comment-52898
I want to thank you – the members – for your continued support throughout the years. It is because of you that I was able to leave the world of teaching and begin my journey in CrossFit. It’s come a long way since doing pullups on monkey bars and box jumps on picnic tables. I can’t wait to see what the next year will bring.
As a small token of my appreciation, I baked cookies (Paleo-friendly) for any members that drop by the gym today.
“Anniversary WOD”
Run 200m forward
50 Medicine ball cleans
40 Wall balls
30 Dumbbell swings
20 Box jumps
10 Dips
Run 400m backwards
Compare to July 5/11
We have some of our original members that still train with us today!
Awesome!! Happy anniversary Kevin!!
Happy Birthday – so many lives changed. Thanks Kevin!
Congratulations on your 4th anniversary! I’m proud to have you as my son-in-law!
Happy Anniversary CrossFit Moncton! Congratulations Kevin!
Happy birthday Crossfit Moncton!
Happy Birthday CFM!
Hat’s off to you and your drive and dedication Kevin!
Happy Anniversary Kevin!!!
Congrats Kevin!!
Happy Birthday Crossfit Moncton and congrats Kevin!!!
Congratulations Kevin. CFM is a great story about a boy following his dream.
CWx1 (no pull ups)
Skill – HSPU with 25lbs plate
WOD – 13:59
Cleans we’re unbroken and wall balls were terrible. Need to practice those.
“Cleans we’re unbroken and wall balls were terrible”
This made me lol
Who’s that crazy guy in the picture holding his bike overhead? He sure looks a whole lot like baby Lydia! Oops, I hope that’s not Dave I’m talking about! Teehee
Hehehe
Great time Gillyon! This looks like a leg burner…yikes!
Great Job!!! You rocked this one
Happy anniversary!
WU x1 + 4 birthday burrpees!
Strength 5x push press
65-75-85-95-105 Tried to lower the bar slow instead of doing down-up quickly. Felt harder!
Modified Anniversary WOD because of hip/groin injury:
200m foward run
50 Power cleans (65#)
40 Push press (65#)
30 KBS (35#)
20 Box jumps (21″)
10 paralette dips
400m backward run
Time: 21:11
Modified doesn’t mean “easier”, does it? Great work on the WOD today. Glad your hip isn’t keeping you from running.
HAPPY BIRTHDAY CFM !!! Congrats Kevin, Crossfit Moncton really is a special place and I am proud of being a part of it
Happy Birthday/Anniversary
WU X 1 4 B-Day Burpies
Strength X 5
Back Squat
100-115-130-145-155
WOD
200M Froward
50 Med Ball Cleans
40 Wall Balls(14#)
30 KBS (40#)
20 Box Jumps
10 Parallete Dips
400M Backward Run
Time: 18:02
Yeah for CFM!!! Keep up the amazing work!! Such a great place to be!!
Happy Anniversary and here’s to many more
Job well done Kevin and Jo, enjoy the feeling.
WU as posted
Strength shoulder press, 5@ 85,95,105, 95, 105
worked on technique, thanks for the pointers Jo, they worked.
WOD Rx
14:40
i enjoyed this one, felt good.
kevin, please post your cookie secrets, they are good.
WOD RX
Nice time on the WOD Tom
Hmmmm, the last time Kevin promised “cookies & treats” we ended up doing a random post-WOD Tabata… I hope these “cookies” are a bit tastier…and real.
tabata squats…hahaha
CWx1
Med ball clean practice
Strength – Front squat x 5
100-110-115-125-130
WOD rx – 17:58
Going down stairs @ home was interesting.
Nice work on the WOD Trent.
Looks easier on paper, I think.
I hear you on the stairs Trent!! Great Work
Happy Birthday CFM!! Keep up the Great work
Trail Mix Cookies
Yield: 12
Ingredients
1/2 cup + 1 tbsp almond flour
1/4 cup sesame seeds
1/4 cup walnuts
1/4 cup pumpkin seeds
1/4 cup dried cranberries
1/2 tsp cinnamon
pinch sea salt (omit if using salted nut butter)
1/4 cup natural nut butter, softened (I used PB)
1/4 cup pure maple syrup
1 egg, lightly beaten
Preheat oven to 350F and line a baking sheet with parchment paper.
Measure out a generous 1/2 cup of the flour, or about 1/2 cup +1 tbsp. Mix together the rest of the dry ingredients with almond flour in one bowl. Combine PB, maple syrup, and beaten egg in another bowl until mixed then add to dry ingredients until totally combined.
Drop rounded tablespoonfuls on the lined baking sheet and bake for 9-11 minutes, until just starting to get golden. Be careful not to overcook!
Allow to cool and store in an airtight container.
nom nom nom! Looking forward to trying these!
Happy birthday CFM!!!
Happy Anniversary to Crossfit Moncton. I remember watching that first day in the park and thinking I could only ever be a spectator. Thanks for bribing me into joining. Congratulations on following a dream and believing in the possibilites. I am proud to be your mother and Jo’s mother-in-law. Keep up the awesome work.
CWx1
Med ball clean practice
Stretching
WOD kbs @ 25# – 18:02
Happy Birthday Crossfit Moncton, Love being apart of this amazing community.
Nice work Elba!
Good Job!! With those poor torn up hands!!
Happy Birthday Crossfit Moncton! You are a testament to what can happen when you believe in something, and put your heart and soul into making it work. Congratulations on 4 successful years
Here’s to many, many more! Now…where’s the cake?
Happy Anniversary!! CrossFit Moncton is a huge part of my life. I’ll have to try this one on Change for Change!
Happy Birthday/Anniversary CFM- You have made such huge difference in my life
I appreciate you all!!!
WU X 1 4 B-Day Burpees
Strength X 5
Front Squat Squat
45-50-55-60-65
WOD
200M Froward
50 Med Ball Cleans
40 Wall Balls(6#)
30 KBS (25#)
20 Box Jumps-12 inch plus 25# Plate
10 Parallete Dips
400M Backward Run-Did 40 Reverse Lunges
Time: 17:58
Wow this was a CRAZY workout!! Nice meeting you Jenna
Forgot to say THANKS Kevin for the Great Cookies
Well done Leesa! That was INSANE.
Mobility x1
WUx1 +4 burpees
Med ball clean practice
Strength. Push press x3
85 110 115 120 120
WOD
Anniversary WOD
Run 200 forward
50 med ball cleans
40 wall balls. 20 lbs
30 kbs 53
20 box jumps. 20 inchers
10 paralette dips
Run 400 m backwards
Did it in 16:39
Rob Brydges
Great time Rob! 53#KBS are tough!
Mobility x1
WUx1 +4 burpees
Med ball clean practice
Strength. Push jerk x5
65-75-85-95-100 (PR5#)
WOD
Anniversary WOD
Run 200 forward
50 med ball cleans
40 wall balls. 10#
30 kbs 35#
20 box jumps (not sure..grey box +2-45#plates)
10 paralette dips
Run 400 m backwards
Did it in 19:38
Not my best but I did it!
I am proud to share my birthday with Crossfit Moncton…although I have few years on her
Good job!
i believe it is an infraction of sorts to have a birthday and not bring it up? Kevin you want to weigh in on this?.. lol
Happy Birthday Kimmy.. you hammered the pushjerk.. and you did great on the Wod!..
Happy Birthday Kimmy!!! (shame on you for not telling us sooner)
and way to persevere on a tough WOD in crazy heat.
Congrats on your Push Jerk PR
You should have to double your age in burpees for not telling us!
ummm i never had to do bday burpees for anyone else before so I just assumed it was optional? Does that work…..If not then it was my 15th bday today
Happy Anniversary CrossFit Moncton! Congratulations Kevin!
mobility
wu x 1 & 4 CFM B-Day Burpees
Group Med Ball Cleans practice (10#)
strength – Back squays x 3
80, 85, 90, 95, 100
WOD : Anniversary WOD
Run 200m Forward
50 Med Ball Cleans (10#)
40 Wall Ball (10# @ 8′)
30 KBS (20#)
20 Box Jump (12″ & 10# plates)
10 Parallettes Dips
Run 400m Backwards
Time = 13:40 (PR 2:27 from last year)
cash out – Eat a cookie Yummy
back stretch
Good Job Rachel!!
Nice PR Rachel! YAY for progress!
Happy Anniversary CFM & Congratulations Kevin!
mobility
wu x 1 & 4 CFM B-Day Burpees
Group Med Ball Cleans practice (20#)
strength – Back squays x 5
135, 185, 205, 225
WOD : Anniversary WOD
Run 200m Forward
50 Med Ball Cleans (20#)
40 Wall Ball (20# @ 10′)
30 KBS (53#)
20 Box Jump (20″)
10 Parallettes Dips
Run 400m Backwards
Time = 15:14 (PR 50sec from last year used 50# for KBS and 18″ box )
cash out – Eat a cookie
Great time Gilles
Congrats on your PR Gilles.
I was gonna take a rest day, but I had to do my own anniversary wod.
As Rx’d
8:29 (50 sec PR from last year – all unbroken)
Thanks so much for all the wonderful comments today. You all mean so much to me!
Great time on the WOD Coach, it was impressive watching you do it all unbroken.
nice job on the Wod kevin.. and congrats on the anniversary, hope to celebrate many many more with you guys!
Congrats on your PR AND your 4 years of CFM
Thanks again for the cookies!
That’s a ridiculous time on the WOD!!
mobility
wu x 1 & 4 CFM B-Day Burpees
Group Med Ball Cleans practice (20#)
strength – Push Jerks x 5
30-35-45-55-60
WOD : Anniversary WOD
Run 200m Forward
50 Med Ball Cleans (6#)
40 Wall Ball (6#)
30 KBS (20#)
20 Box Jump (20″)
10 Parallettes Dips
Run 400m Backwards
Time = 13:46
Could of / should of taken the 10# ball but they were taken.
Note to self: warm up the knees better when there is running the WOD. Hurt my good knee in the first 100m.
cash out – Eat a cookie (They were delicious!!!)
hope the knee is ok Val.. you did great on the Wod
Nice job on the WOD. Fast time! Take care of those knees girl!
Congratulations CFM on your 4 year anniversary!
wu x 1 + 4 bday burpees
practice med ball clean
strength – shoulder press x 5
95-105-115-125-140
Anniversary WOD Rx
Run 200m forward
50 Medicine ball cleans (20#)
40 Wall balls (20#)
30 Dumbbell swings (53#)
20 Box jumps (20″)
10 Dips
Run 400m backwards
Time: 16:36
Not a PR for time. I had a time of 16:29 last year (14# med ball with 35# KBS) but I did it Rx this time around. I’ll take it
Thanks for the cookie!
That looks like a GREAT PR to me Frankie!! Good Job
Nice work as Rx Frankie! Only a few seconds more than last year with a lot more weight. Well done .
That’s definitely a PR, Frankie!!
Way to go man! Was a good one for sure!
Great result on a tough wod!
WU, BDay Burpees, Practice Med Ball Clean
Squat Snatch x1
95-95-105-105-115-115(x)-115-125-125
Trying to get more comfortable going under the bar. Few good reps in there. Thanks for the coaching Kevin!
Anniversary WOD
Run 200m forward
50x Med Ball Cleans (23#)
40x Wall balls (23#)
30x KBS (35#)
20x Box Jumps (20″)
10x Paralette Dips
Run 400m backwards
Time: … forgot to write it. Crap!
Congrats on four years CrossFit Mct!! Kevin you’ve done a remarkable job of igniting the INNER BEAST in all of us. Thanks for sharing your passion and challenging us all to not to accept the status quo… both at the gym and in our personal lives. Here is to many more years of success. Keep on kippin’ on buddy!!
Listen Robert, next time you are within 50km of CrossFit Moncton, I’d better see your face!
Thanks for stopping by the site today!
10-4 Coach ! Ha.
wu x 1 + 4 Burpees
Cleans x 5: 80-85-90-90-90
Stayed at 90 to work on form & not bending my arms
Practice a few clean shrug pulls to help with the bending arms. Gotta keep working on this
WOD as Rx’d: Time = 14:36
Love, love, loved running in the pouring rain this morning. It felt especially good for the last 400 m. backward run.
Congrats of 4 successful years at CF Moncton….and the cookies were really tasty. Thanks for posting the recipe.
You sure kicked my butt on this one dear.
Woohoo! Nice time as Rx’d Heidi.
Mobility
group med ball clean practice
Deadlift 5-5-5-5-5
160-165-185-200-210
Anniversary WOD
Time: 15:30
Happy birthday Crossfit Moncton been a great 4 years great job kevin for pulling together such a great community im honored to be apart of. Can’t wait to see what the future brings and im looking forward to experiencing it with you all.
Great push on the WOD tonight Lance. Nicely done.
Congratulations Kevin on your 4 year anniversary! I’ve been here for 4 months and luvin it!!
wu x 1 + 4 bday burpees
practice med ball clean
strength – shoulder press x 5
65-75-95-110-120
Anniversary WOD Rx (1st WOD Rx)
Run 200m forward
50 Medicine ball cleans (20#)
40 Wall balls (20#)
30 Dumbbell swings (53#)
20 Box jumps (20″)
10 Dips
Run 400m backwards
Time: 13:22
Thanks for the cookie!
Great time on the WOD Rob! 4 months already? Time flies, doesn’t it? Happy to have you with us.
pre-workout cookie… yummy!!
mobility
WU x 1
54 burpees (4 b-day + 50 no show!)
push press 5RM: 65#
WOD
200 m row
50 med ball cleans (14#)
40 wall ball (14# at 8 feet)
30 kbs (35#)
20 box jumps (step ups on 20 inches)
10 paralettes
40 backward lunges
time: 14:36
good one. happy anniversary!
Pre-workout cookie????? How did you swing that? LOL
Nice time on the WOD. Bet the row was tough in this heat. Hope your Achilles is holding up ok.
WOD@ RX
12:27
A week away felt like a month away, but it is always good to get the first one done! Had to readjust to the humidity! I did not consume a drop of alcohol my week home in NL, but I body felt like I was on a week bender! lol!!
Happy birthday CFM!
Best of luck Lora and Amanda on your cert in Toronto this week-end!
Welcome back!
No alcohol? Are you sure you were in Newfoundland??
Nice work on the WOD tonight. Humidity was brutal. Having you right beside me is both a blessing and a curse. It pushes me harder than I can push myself, but….it pushes me harder than I can push myself. See my dilemma? LOL
Thanks for the good luck wishes. Send me a few more around 4PM on Sunday afternoon would you? Thanks
WU X 1 + 4 bday burpees
practice med ball clean
strength – Back Squat X 5
125-135-155-175-185
Anniversary WOD
Run 200m forward
50 Medicine ball cleans (19#)
40 Wall balls (19#)
30 KBS (40#)
20 Box jumps (20″)
10 Dips
Run 400m backwards
Time – 19:42
nice job jeff, no quit in you big fella, inspiring that you kept chipping away at this tough wod!
Way to persevere Jeff! The heat made it crazy hard.
Thanks Jeff and Lora, tonight’s WOD was one of the toughest I’ve done.
Way to go man on one tough WOD! Thanks for the spot tonight too!
Congratulations CFM on your 4 year anniversary!
wu x 1 + 4 bday burpees
practice med ball clean
strength – Front Squat x 5
125-135-145-155-165
Anniversary WOD scaled
Run 200m forward
50 Medicine ball cleans (14#)
40 Wall balls (14#)
30 Dumbbell swings (50#)
20 Box jumps (20″)
10 Dips
Run 400m backwards
Time: 16:36
Great push at the end tonight Frank.
nice work on this one marcel.. much tougher wod than i anticipated!..
OHS to 105 x 5 Really tried to focus on form
Wod Rx
12:05
turns out i coulda used your parallettes? lol.. great job darsey, like i said before i’m in awe of your RUN!
Your OHS’s were looking strong tonight Darsey! Nice job on the WOD! You went by me in backward run like I was standing still. LOL!
Haha Jeff, I guess so.
Thx guys
WU X 1 4 B-Day Burpees
Strength X 5
Deadlift
65-75-85-95-95
Anniversary WOD
Run 200M Forward
50 Med Ball Cleans
40 Wall Balls(10#)
30 KBS (25#)
20 Box Jumps (18″)
10 Parallete Dips
400M Backward Run
Time: 15:03
That was the grossest, sweatest wod I have ever done! Thanks for pushing me at the end CC. Your encouragement always keeps me going.
Happy Anniversary CFM! LOVE THIS PLACE!
Happy Birthday Kim!! I think you may get in trouble for not telling earlier
Good Luck Lora and Amanda this weekend in the TO!!
Great job Sarah! Gross and sweaty pretty much sums it up!
Thanks for the good luck wishes, Sarah. Pretty excited (and nervous) for the Cert.
WU X 1 4 B-Day Burpees
Strength
Cleans
95-135 for 4 sets to work on form
Anniversary WOD
Run 200M Forward
50 Med Ball Cleans
40 Wall Balls(20#)
30 KBS (53#)
20 Box Jumps (20″)
10 Parallete Dips
400M Backward Run
Time: 13:11
Thanks for all the help Kev on my cleans! I will get them one of these days!
Happy Birthday CFM!!
nice work on this one chris.. and Rx too! NICE!
Woohoo! Great job on the WOD as Rx CC!
Mobility
WU x 1
4 birthday burpees
Med ball clean practice – group
Strength: Front squat (x3)
95(10)-135-150-165-185
*ouff…did same weight for my x5 a few weeks ago but it felt a lot heavier tonight
Anniversary WOD
Run 200 m forward
50 med ball cleans (14#)
40 wall balls (14#)
30 KBS (35#)
20 box jumps (20″)
10 parallette dips
Run 400m backwards
Time = 12:10 (was 16:07 for same WOD last year….3:57PR. I’ll take it!)
Med ball cleans, KBS and parallette dips unbroken. Wall balls and box jumps, not so much.
Great job 6:30 crew!
Oh, and thanks for the cookies!!
“i’ll take it” ?.. a 3:57 Pr.. you should be jumping for joy!.. nice work on this one Lora, lot of your strengths built into this one!
Awesome PR
Nice PR on the WOD Lora!
WU X 1, Strength Back Squats x’s 5 55, 60, 65, 70, 75,
Anniversary WOD 250m Row, 50 med ball cleans at 10lbs, 40 wall balls at 6lbs, 30KBS at 25lbs, 20 Box jumps at 12 in, 10 Paralettes. 500m row
15.36
I am on the oxygen tank as I write!
Thanks for the great week. Good luck to Amanda and Lora in TO
LOL! “Oxygen tank”. You crack me up Laura!
You did great on the WOD tonight. Rowing in that heat must have been brutal. At least we got a bit of a breeze out on the runs.
Thank you for your good luck wishes!
Maybe you were running fast enough to make a breezed but not me!
got there early today.. i know, i know.. what a surprise! lol.. lots of foam rolling and lacrosse ball work before..
1xmob
1xWU
taught/did med ball clean practice.. thanks all of 6:30 for your patience!
strength OHS x 3 off the ground, snatched the weight up to start.. working hard on form so light weight..
45-65-65-85-95-95-115-115
Wod as Rx
200m run
50 med ball cleans @20 (fairly broken up)
40 wall balls @20 (one small break)
30 kettlebells @53 unbroken
20 box jumps @ 20 small break..
10 parallette dips
400m backward run (at the turn walked a bit.. cost me 6 seconds! lol..)
time.. 5 seconds slower that Terry B!! lol.. know you are reading it bud, nice job on yours today!…. 10:55
great job 6:30 class!.. lots of fun, lots of support!
Well done!
Super fast time on the WOD.
Nice work on your OHS’s too. I saw a few and they looked solid.
MOB
WU x 1 & 4 CFM B-Day Burpees
Group Med Ball Cleans practice (20#)
Strength– Back Squat x 5
100-110-135-145-150 (PR 5#)
WOD : Anniversary WOD
Run 200m Forward
50 Med Ball Cleans (20#)
40 Wall Ball (20#)
30 KBS (40#)
20 Box Jump (20″)
10 Parallettes Dips
Run 400m Backwards
Time = 16:38
Always nice to tackle pretty much all 4 of my goats in 1 WOD…
Probably should have done this Rx but I really did a number on my back this week and wanted to cool it a bit.
Great job on this one everyone!
Thanks for the cookie Kev!
MOB
WU X 1
Med ball clean practice
Push Press 1′s
80-90-100-110-115
Good to be sharing a bar again with you Corrina!
Anniversary WOD (good thing this only happens once a year
)
(As Rx)
Run 200 m forward
50 med ball cleans (14#)
40 wall balls (14#)
30 KBS (35#)
20 box jumps (20″)
10 parallette dips
Run 400m backwards
Time: 17:53
Thanks for the company on the final 400 Jeff, and for all the supporting voices on the way back in. Great cookies Kevin – glad I was alive after the wod to eat one!