Vote often


Vote often

If you haven’t heard already, CF Moncton is entered into a small business contest through ScotiaBank. We have a chance to win $10,000, and that will go a long way into buying new equipment for the gym. So, take some time to cast some votes (as often and as many as you can), and leave a comment on the site. Thanks to all those who have voted and continue to vote.

Here’s the link –Β


3 rounds for time of:
400m Run
21 KBS
12 Pullups

Compare to Nov.12/10

Jeanette crushes the overhead squats

58 Responses

  1. Patrick

    OHS 5x

    3 rounds for time of:
    400m Run
    21 KBS (50lbs)
    12 Pullups

    10:03 (Missed my PR by 3 seconds)

    Nice work am team!!

  2. Amanda


    Strength: Shoulder Press
    5x 45-50-50-50-50

    WOD: “Helen”
    3 rounds for time of:
    400m Run
    21 KBS (35#)
    12 Pullups (green band; kipping)

    T = 15:21

    Wow, pullups are really weak. I realized on the way home that this is the first time I’ve done a pullup workout since I hurt my shoulder early January.

  3. Rob

    On the voting page for the contest, there is a link on the right for CFIB. Whether you are a business owner or not there is a lot of information there that pertains to small business’ in Canada. Most Canadians are unaware of the trials and tribulations of operating a small business and what government does to lead to their premature demise. I think everyone should understand some of these issues so when you see prices go up within a business you know it is not for more profit, but likely to factor in increases to the payroll taxes or compliance costs etc…

    CFIB is non profit, non partisan lobby support group for small business owners in Canada. No funding from big business, labor or government.

    I am a bit partisan as I am a District Manager working with 450 small business owners in the area. I was extremely naive to the issues at hand before I started with the organization.

    End scene

  4. Joanna

    WU x2
    Snatch Balance
    35×5 55×3 65×2 75×2 85×2 95×1
    Need to work on landing lower with these

    3 rounds
    400m run
    21 KBS #35
    12 pullups


  5. WUx2
    Strength: dead lift x 1

    WOD: β€œHelen”
    3 rounds for time of:
    400m Run
    21 KBS (25#)
    12 Pullups (green & yellow band)

    Time = 13:17 (slower by 11 seconds from November 12/10)

  6. WUx2
    Strength: back squats x 3

    WOD: β€œHelen”
    3 rounds for time of:
    400m Run
    21 KBS (50#)
    12 Pullups (yellow band)

    Time = 12:42

  7. Mario

    Hey, was wondering if anyone else is unable to attend WOD 11.5 this saturday and would like to join up to do it beforehand on thursday, as I am not sure if the fitness room at our resort in Mexico will provide me with equipment to perform said WOD. πŸ˜›

    But joking aside… Kevin, is sunday the last day to perform a sectional WOD after its announcement? If so, I might be on a tight schedule to do WOD 11.6, as we fly back on saturday. A sunday open gym would be greatly appreciated. Would hate to miss out on the last workout of the sectionals.

    1. Patrick

      Yes Sunday is the last day to do the sectional WODs. If you get back Saturday, Sunday would be your only option. And yes I’ll be looking at doing this weed’s WOD on Thursday night if possible.

    2. Kevin

      We will see what the workout is and make decisions from that. You can do it on Thursday, but I can’t say when until I know the workout.

  8. Martine S

    WU x 2

    Strength: OHS (1x)

    green & purple band

    Time: 14:33

    Happy to be back from vacation but feel like shit after 10 days of eating junk. Congrats Kevin on the new space you got for crossfit. πŸ™‚

  9. Tracey

    Warm Up x2

    Push Jerk x5

    WOD: “Helen”
    3 rounds of
    400m run
    21 KBS (35#)
    12 Pull Ups

    Time: 12:59 PR

  10. Jamie

    CFWU x 2

    Strength – Squat Clean x 5

    WOD – “Helen”
    3 Rounds of
    400m Run
    21 KBS 53#
    12 Pullups

    Time: 13:51 Missed my PR by 4 secs

  11. Martine

    WU X2

    Front squat x1

    WOD – β€œHelen”
    3 Rounds of
    400m Run
    21 KBS 30#
    12 Pullups (hands did not rip – YAY!!)

    Time – 13:16

    I really liked this workout. I love running!
    Congrats Kevin on the new location!

  12. Mario

    New location???


    Shoulder Press x10

    WOD “Helen” Rx = 12m29s (PR by 2:56, from 15:25 w/ yellow band)

    It’s true what Dan said, running hard in round 1 wasn’t such a good idea, but I figured I was gonna be out of juice anyways by the end, so I ran with it, literally. Wanted to destroy this PR. Mission accomplished.

    Good job everyone! Hurray for running season.

      1. Mario

        Im already high… or maybe just tired.

        Also, as far as I’m concerned this Helen WOD can suck it. Just for the record.

  13. Jeff

    Squat Cleans – 5RM
    95-115-135-150-165 (PR for reps by 15#)
    …and it should be cause I did WOD 11.3 πŸ™‚

    HELEN —> 12:17 (PR by 5 seconds)

  14. Gillyon

    Nice to workout with a group again without the stress & nerves of the games. πŸ™‚

    WOD: Helen
    Pullups on the rings
    Time – 11:03

    Not even close to my PR but I am glad I did the pullups on the rings.

  15. Gabriel


    Strength – OHS X1

    WOD: “Helen”
    3 rounds for time of:
    400m Run
    21 KBS (53#)
    12 Pullups

    Time–> 12:42

    2 seconds more than Nov 12th but KBS where with 35# and Pullups with green band.
    KBS all unbroken.
    A true grip killer this was!

    Great job 6:30 peeps!

  16. Corinna

    WU x 2

    Strength: Back Squat x 1

    WOD: Helen as Rx:Time: 11:53
    Las time I did this workout as Rx my time was 13:53 so I am pretty happy with my 2 minute PR.

    Good job p.m. crew!

      1. Corinna

        I thought that I had used bands last time, but when I checked my journal after getting home, I did the pullups without bands.

  17. Chantal L.

    WU x 2
    Strength (5’s)
    Light deadlift 75-80-95-105-115

    WOD Helen
    3 rounds
    400m run
    21 KBS (25#)
    12 Pullup (blue)

    Time: 15:02

  18. John G.

    Strength: Shoulder Press (x1… Oh yeah baby finally)
    55-65-75-85-95-105(PR)-115-120(fail cause I used my calves at the last second to bump it up) PR by 20# —- Yes!!!

    WOD: Helen with 50#KBS
    First time doing this – grip killer!
    Very excited for the new location – Way to go Kevin!
    I really enjoy working out in the PM. great job everyone and “wow” on the PRs above!!

  19. Marcel

    CFWU x 2

    Strength – Back Squat Clean x 1

    165-195-220-250-275 PR πŸ™‚

    WOD – β€œHelen”

    3 Rounds of
    400m Run
    21 KBS 50#
    12 Pullups

    Time: 14:09

    First time doing Helen, she was alright…Got pretty gassed after the first run, need to get my running lungs & legs back. Great having you back for a workout Gil! Awesome job 6:30 crew, some great PR’s.

  20. Marc H.

    Mobility Spealler WU
    Push press 3’s
    135-155 stopped because left wrist soreness
    Back squat 5’s
    Helen Rx’d -> 9:52 57sec. Over my PR. Lets get use to running again!!!

  21. Heidi

    WU x 2

    Push Press x 5
    50-55-60-70-80 (only 1 rep & then failed)

    3 Rounds of :
    400 m run
    21 KBS 35#
    12 Pull Ups (Green Band)
    Time: 14:16
    The run & KBS felt great…pull ups…not so much πŸ™
    Feels great to be running again.

  22. Lora

    WU x 2 (K2E)
    Strength: Shoulder Press (x3)

    WOD “Helen”
    3 rounds
    Run 400m
    21 KBS (35#)
    12 Pull ups (green band)
    Time -> 12:43
    **Very pleased with this result. Runs were quick. Pull ups, not so much….**

    So happy to be back after 7 days in Cuba with too much booze, crap food, sun and poor sleep. Todays WOD was like ‘detox’ for me πŸ˜€

  23. Francis


    Strength: Dead Lifts x 1

    WOD: β€œHelen”
    3 rounds for time of:
    400m Run
    21 KBS (35#)
    12 Pullups (red band)

    T = 12:19

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