Member FAQ


Member FAQ

CrossFit Moncton now has a new document for all of our members. It’s the Member FAQ. This is a resource containing the many questions we get as trainers – ranging from questions about ZenPlanner, to what kind of shoes to get, to how to get a muscle-up. There’s a TON of information in this, so please read through all of it.

Skill of the Week – Power Snatch

Member Challenge – Max Wall Balls in 2 minutes

1-2-3-4-5-6-7-8-9-10 reps
Chest to Ring Pullups

Mitch and Kristy holding steady

111 Responses

  1. Mobility
    2mins skipping
    WU x 1

    Shoulder Press x 5

    WOD: 1-2-3-4-5-6-7-8-9-10
    – Burpees
    – Pullups (small band except for the last two rounds, bumped up to a medium band)

    Time: 8:17

  2. Jeff L

    2 Mins Skipping
    WU X 1

    Deadlifts X 5

    205-225-245-265-285 (1)



    Chest 2 Rings pullups scaled to ring rows

    Time – 7:05

  3. Joanna

    Split Jerk x3
    65 85 105 115 120×2

    WOD Rx’d

    Also tested this WOD a few weeks back but Kevin had me do 25# weighted burpees instead of regular burpees. Time on that was 12:56. It was much worse.

    Great job am peeps!

  4. Chantal L.

    2 mins skipping
    mobility on legs
    WU x 1

    Power snatch x 3

    WOD with black band #2 (not as much resistance as the other black band)

    10:40. Good one! I liked it (mark my words, this is probably the first and only time I will say this about a wod with burpees)

  5. Gillyon

    Warmup and skipping
    Full snatch (3) 25-30-35-45-50(only had 2 left in me)

    WOD Rxd – 13:36
    looking back…I feel like I was going too high on my chest to rings. Need to remember that it just needs to touch under the clavicle. LOVE LOVE LOVE the new rings.

    I love starting my week with CFM!

  6. Rob Brydges

    2 min skipping du
    Strength. Shoulder press x1
    75 95 105 110F 105 110F
    1-2-3-4-5-6-7-8-9-10 reps
    Chest to Ring Pullups
    In 11:19 rx
    Rob Brydges

  7. Blake

    WU + Skipping

    Skipping Week!
    Monday – Purple Balls of Fury!
    — Lesson #1: Make circles, not lines
    — Lesson #2: Purple balls slap hard

    WOD Rx’d:

    I could not string together consecutive Chest-to-Rings more than a couple times, but I tried to keep the breaks short. I think I can hit close to 10 min next time.

  8. Eric N.

    2 mins DUs
    Wu x 1

    Strength : Backsquat x 5
    100-115-130-145-155 (PR) for reps

    WOD rx’d : 9:42

    Nice to get a morning WOD in. Lots of new faces. Great job everyone !

  9. Maria

    Stength Cleans x 5
    55-65-75-75-80 (Thanks for tips Chantal! I need some work lol)
    WOD Rx: 13:35

    This was fun! Thanks Gillyon for giving me the little push to try this Rx.

  10. Kevin Mack

    2 Mins Skipping
    WU X 1

    Deadlifts X 5



    1-2-3-4-5-6-7-8-9-10 (scaled to 2-4-6-8-10)

    Chest 2 Rings pullups (scaled to pullups – blue band)

    Time – 8:21

    400M Run

  11. Shawn Johnson

    2mins skipping
    WU x 1

    Push Jerk x 5
    80 – 90 – 100 – 110 – 120

    WOD: 1-2-3-4-5-6-7-8-9-10
    – Burpees
    – Pullups (small band except for the last two rounds, bumped up to a Blue band + small band)

    Time: 10:25

    1. Blake

      You are not allowed to say “slow” and post a time like that sir! Slow is Blake doing 100 DUs for time…or little old ladies driving on the highway… THAT good man, is frickin’ fast

  12. Shannon

    WU & Mobility

    Strength – Squats, practiced keeping knees out

    WOD – 1..10 of
    Pullups (blue band)
    = 9:42 I believe. I swear I get weaker at pullups all the time. HOW IS THIS POSSIBLE?

    I like burpees. Most days.

  13. Shane Hayes

    Skip for 2 mins, and attempt du’s :-
    Wu x 1 rings to chest instead of Pullups
    Strength cleans to 155 trying to improve form, need to stop using arms to move the weight instead of hips! Start position needs work too.
    WOD RX
    9:21 good up to round 8 then I couldn’t catch my breath. Lol
    Liked this Wod. Thanks Kevin great coaching and great time on the Wod.

  14. Mobility
    Skip for 2 mins, attempting DUs (aka more “ha ha ha, no!”s)
    WU x 1

    Strength: Back Squats 5×25-30-35-40-45

    Scaled to 2-4-6-8-10
    – burpees
    – ring rows (made them more challenging than I usually do).

    Time: 7:56

    …and I realized that I’ve not been pushing myself like I shoulda/coulda been for a while, now (i.e.; making moves more challenging, trying to grow beyond the ring row, etc.), so there are some CrossFit goals right there – to get out of my comfort zone and stop being so self-conscious, so I can grow/improve.

    1. Lora

      Getting outside of your comfort zone, although scary, is VERY rewarding! I’ve admired your tenacity ever since the first time I met you at CFM. You simply never quit, and I love that! I look forward to seeing you get “uncomfortable” and achieve those goals you are setting for yourself.

      1. Thanks, Lora! I have come up with 5 goals to focus on for the next little while. I’m excited to have a little more of a plan with where I want be, ability-wise. 🙂

  15. Frank

    2 Mins Skipping
    WU X 1

    OHS x 5
    80-95-110-120-135 (2) (5# PR for reps)


    scaled to Chest 2 bar pullups

    Time – 9:16

  16. Mob, WUx1, 2min DUs

    Member Challenge
    AMRAP 2 mins Wallball Shots = 47 (Thanks Kevin for the counting!)

    Volume – EMOTM 15 mins – Ring Dips = 45 (15 x 3 reps)

    Mobility Class

    Volume – EMOTM 15 mins – Box Jumps 24″ = 60 (15 x 4 reps)

    WOD (scaled to Ring Pullups) = 9:11

    1. Blake

      Dude your programming is very intriguing! You’ll have to tell me what’s going on in that little “Mario World” of yours!

      And sweet time on the WOD too!

  17. Chantal Guerette

    2 minutes of DU (32 unbroken !!! New PR)
    WU x 1

    Strength : Push Press 5 x 50-55-60 annnd stoped there to work on technique

    – Burpees
    – Chest to bar pullups (with blue band)
    Time : 7:38

    Thanks Amanda for the tips on my Push Presses… I will try me best to improve working on one thing at a time. I found it hard to work on my knees and arms at the same time and I really got confused ! I will get it tho ! 🙂

      1. Chantal Guerette

        Yeah I was debating between normal pullups without band and chest to bar pullups with band… I started with normal pullups but after 3 I realized I was not going to finish this workout without the band so I used it but did chest to bar instead… To be honest, I don’t see much of a difference between the skinnier band and no band at all ! I’ll try next time tho 🙂

  18. Marcel

    2 Mins Skipping
    WU X 1

    OHS x 1




    Chest 2 ring pullups

    Time – 11:46 I think, left my journal at the gym…

    WOD got brutal after the round of 6.

  19. Michelle

    2mins skipping
    WU x 1

    Deadlift x 1 135-145-155-165-175-180 (PR)

    WOD: 1-2-3-4-5-6-7-8-9-10
    – Burpees
    – Pullups (Completed up to round 7 with band, then added skinny band)

    Time: 12:12

    Slower than I hoped for, but first wod with medium band.

  20. Lora

    Awesome shoulder/arm mobility class with Joanna 🙂

    2 min double unders
    WU x 1 (practiced some chest to rings…or more like chest-ish to rings)

    WOD (scaled)
    Chin over ring pullups
    Time = 12:16

    Cashout – lat rock and roll with foam roller. Ahhhhhhhh!
    Great work 5:45 crew!

    1. Lora

      Oops. Forgot to post my strength.

      Deadlifts (x1)
      Didn’t finish strength. Was hoping to get to 315 but ran out of time 🙁

  21. Corinna

    WU x 1

    2 minutes of double under’s

    Strength: Practiced split jerks x 3
    I need a lot of work on the split jerk so it will be a movement that I will be working on a lot in the near future.

    WOD: 1-2-3-4-5-6-7-8-9-10

    Burpees and chin over rings.(scaled)
    I was getting the ring to my clavicle, but had trouble getting it to touch the ring so no RX for me.

    Fun WOD nonetheless.

    Time: 10:37

    Thanks Amanda!

  22. jeff

    WU x 2

    strength x 5 cleans

    Wod Rx

    like this wod, but kinda fooled myself as I got through round 5 and had in my head that I was halfway done!! lol.. rude awakening that I had 40 more of each to go 🙂

    great job 6:45 and great job coaching Amanda, you did a great job with a class that big!

  23. Melanie B.

    2 minutes double unders (I got 6 unbroken! yay!) lol, its a start 😛

    Push Jerk: 20-25-30-35-40

    WOD: 1-2-3-4-5-6-7-8-9-10

    Pull ups with black band #1 (the one with a bit more resistance)

    Time: 13.07.

    Started out good, but then I starting dying out in the last 3 rounds.

    Great workout! Great job everyone! 🙂

    1. Lora

      So impressed with you doing this Rx! Great work. And look at you go with the skipping! This is fantastic progress! I’m happy for you.

  24. McDavid

    2 min skip
    Push Press to 115…. thanks very much for the work on technique Jo and Amanda. much appreciated 🙂
    Wod… first few rounds were sans bands.. then i went to skinny band to keep the intensity up instead of fighting threw with no bands (as per sundays post:)) 12:03 pretty happy with this. Great seeing everyone 🙂 bacon time!

  25. Amanda

    Strength: Split jerk..Practiced with 75# for a few sets. Missed my OLY lifting partners..

    Pullups on rings (chin over) – I didn’t take down my time, I think it was 13:something. Thanks Kevin for helping me scale.

    Wow the pullups on rings are so much harder than regular ones. Was my first time doing them.

  26. Jenna Sipkema

    Mobility, WUx1
    Skipping for 2 minutes

    Strength: Front Squat
    50, 55, 60, 65, 70

    scaled to Chin to Ring Pullups

    Glad you were next to me Corina, kept me motivated!

  27. Jeremy L

    WU x1 ( pull ups med band push ups instead of dips)

    OHS 5 x up to 95#

    WOD: 1-2-3-4-5-6-7-8-9-10
    Scaled to chin ups (first 7rds no band, last 3 rds med blue band)
    ( I think I did round 6 twice and ended up doing an extra 10 Burpees at the end , got mixed up and thought I needed to finish on Burpees)

    Time 8:05

      1. Corinna

        Great job Jeremy. Laura and I were talking about you tonight on our drive home. We both agreed that it is impressive how much you have improved. You are looking great these days too buddy!

  28. mob
    2 minute skipping du
    strength front squats
    135×5 155×5 175×5 185×5 200×4
    chest 2 ring pull up [ring pull up]
    first time doing ring pull up

  29. Elba

    2mins skipping
    WU x 1

    Push Press 3’s

    WOD: 1-2-3-4-5-6-7-8-9-10
    – Burpees
    – Pullups (blue band)

    Time: 9:30

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