Workout of the Day

Saturday WOD

Reminder – the Summer League final event will now be Wednesday at 8pm. 

2 rounds

400m Run
50 Double Unders
40 Good Mornings
30 Goblet Squats (53/35)
20 Jumping Lunges

Compare to Sept.21/13

Congrats to Trent, Mario and Brian for making it to the quarter finals at the FireFit Corporate Relay last night. 

We also had Shane, Lance and Kevin bring home the 2nd place trophy. 

Thanks to everyone that came out to cheer us on!  GO CFM!

IMG_2995

Friday’s QOD

Do you have children? Plan on it? How many? Which one do you love the most? (just kidding)

Reminder – FireFit competition tonight at 6pm at the Riverview fire station. 

Skill – Rope Climbs/Holds

Skill – Handstand Hold/Walks

Tabata Front Squats (95/65# or 50%)

Compare to Sept.30/13

Melissa heads out for a run

Melissa heads out for a run

FireFit

Tomorrow evening at 6pm, CrossFit Moncton has two teams competing in the corporate relay for the FireFit Challenge. It’s at the Riverview fire station on Pinewood. If you are around, swing by to cheer us on.

Strength – Power Snatch x2
60-65-70-75-80%

“Bullfrog”
Ascending ladder for 7 minutes:
20 Double Unders + 1 Power Snatch (115/80#/70%)
20 Double Unders + 2 Power Snatch
20 Double Unders + 3 Power Snatch
Etc.

*Option – 40 singles
*Score is completed PS

Flyin' high

Flyin’ high

Michael

Good news! You can now cancel your class up to ONE hour before. As always, if you need to cancel and it’s less than one hour, please text or call Kevin.

Build up to a heavy set of:
Hang Power Clean + Squat Clean + Split Jerk

“Michael”
Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups

*25 min cap

Compare to Aug.11/13

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28,2005.

Something for everyone

Skill – Turkish Getups

EMTOM for 14 min
Even: 8 Burpees
Odd: 8 Wall Balls

Lots of people did Josh yesterday

Lots of people did Josh yesterday