The Open starts next Friday! Give us your best prediction for 18.1.
*Reminder of the CrossFit Total for tomorrow, 10am-12pm. Get your name on ZP (we’ll bump you off the wait list). Test your max Squat, Press, and Deadlift in a high energy atmosphere. Check yesterday’s post for a good strategy.
Hey, this Saturday, from 10-12, we’re hosting the CrossFit Total. Free for all members, just sign up on ZP and come lift some heavy shit. You’ll get to test your max squat, press, and deadlift. You’ll get 3 attempts at each lift. The first, you should be 100% sure you’ll make it. The second should be close to or at your old PR, and the third is a PR attempt. To help with the process, please have your numbers prepared before you come.
Back Squats x5
50/40 cal Row
40 DB Cleans (50/35#)
30 Box Jumps (24/20”)
20 Pistols (or 40 air squats)
10 Muscle-ups (or 20 pull-ups/jumping pullups)
Lots of possible Open movements in here. Will we see pistols for the first time? Maybe.
You know what’s better than flowers and chocolate? Burpees and thrusters. That’s right. For a limited time, come on down to CrossFit Moncton and get your fair share of functional fitness. Who knows, you might end up with some rosy cheeks.
*Note – there is no 7pm class tonight as we’re hosting a special event.
5 sets building up to a moderate weight
15 Burpee Over Bar (lateral)
10 Thrusters (115/80#)
Please do your best to show up early for this one. It’s going to be a tight class, and you need to be warm BEFORE the class starts. There will be a hard cap of 16 for attendance due to space and equipment.
AMRAP in 5 min
20 Wall Balls (20/14# @ 10/9’)
10 Deadlifts (185/135/95/65#)
*Rest 5 min
AMRAP in 7 min
20/15 cal Row
10 Push Jerks (155/105/75/45#)
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch (115/75/55/35#)