Here is how a typical class operates at CrossFit Moncton.
Warm-up (10 min) – Mobility (dynamic movement of the shoulders, hips and knees): Arm circles forward, arm circles backwards, pass-throughs, side swings, toe touches, butt kicks. Followed by 2 sets of: Overhead Squats, Good Mornings, Pullups, Pushups/Dips, Situps/Knees to Elbows and the Samson Stretch – all at 10 reps each.
Strength (15-20 min) – We do 5 sets of 5 reps at a particular lift 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 pre-determined weight.
WOD (5-30 min) – 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).