Example Class
Click to view a video on an example class
Here is how a typical class operates at CrossFit Moncton.
Warm-up (15min) – Mobility (dynamic movement of the shoulders, hips and knees) followed by 3 sets of: Overhead Squats, Good Mornings, Pullups, Pushups/Dips, Knees to Elbows and the Samson Stretch – all at 10 reps each.
There is an advanced warm-up that members can use after a few months of training.
Strength (15min) – We do 5 sets of a particular lift (usually at 1, 3 or 5 reps) which include: Press, Front Squat, Deadlift, Push Press, Back Squat, Clean, Push Jerk and Overhead Squat.
Members are encouraged to start light and build up gradually to their desired weight.
WOD (5-30min) – The Workout of the Day (WOD) is constantly varied and always done at high intensity. The workout that is posted is for an advanced CrossFitter. If you are new to the program, we can scale it to suit your abilities.
For example, if the workout calls for 135# deadlifts, we can drop the weight to something that you are able to do. If the workout lists a movement that you find difficult, we can modify it as well (handstand pushups -> regular pushups -> knee pushups -> wall pushups).
