Change

7
Feb

Change

“The only thing constant in life is change”

We’ve had a few trainers decide to leave CFM. While they have their reasons, I support their decision if it makes them happy. That’s what I want for everyone. Change is inevitable. Change is painful sometimes. And many times, there can be a lot of good that comes from change.

CrossFit Moncton has seen some major changes in it’s 5+ year history. We’ve had trainers leave to start their own successful gym. We’ve grown and made many new friends. We’ve also lost loved ones that we cared deeply about. And we continue to change people’s lives on a daily basis.

Even with all the changes, there are many constants that you’ll find at CrossFit Moncton:

-Coaches that care about your safety, health, well-being and progress.
-A supportive community of people that help you push your limits. No one leaves until the last person is finished. And tons of fist bumps and high fives.
-Progress – if you are feeling like you’re hitting a plateau, we will come up with a plan to break through it.
-New, innovative training protocols. We’re always searching for the very best ways to help you improve.
-New trainers that are enthusiastic and are there to help you in anyway that they can.

I wish I could thank each one of you individually for being part of this community. You are the reason that CrossFit Moncton continues to grow and touch more lives. CrossFit was my first true love and I developed a passion for it quickly (much like many of you). I love seeing people improve their lives. I love seeing the change in people’s attitudes. I love all of you. Thank you for letting me live my passion.

Strength – Push Press 5RM or Overhead Squats (from floor) 5RM

2 rounds
10 Hang Power Snatch (115/85 or 65% of OHS or HPS)
15 Overhead Squat
20 Clean and Jerks
20 Burpees
Rest 2 min

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83 Responses

  1. Valerie Arseneau

    Best of luck to those pursuing other opportunities <3

    Strength – Push Press 5RM
    55-65-70-75-75(x4)

    Always great to share the bar with you Heidi!!

    2 rounds
    10 Hang Power Snatch @50#
    15 Overhead Squat
    20 Clean and Jerks
    20 Burpees
    Rest 2 min

    Time cap 15 mins. I had 13 burpees left. womp womp

    Oh that kicked my ass!! Used the 15#bar and that really hurt my hand for the hang power snatch. I had a hard time holding on. OHS felt good. Had to fight to get them done. C +J were good but I am still doing the ballerina toes when I get tired.

    Thanks Chantal!

    1. Valérie Arseneau

      forgot the cash out. AMRAP 2 mins wall sits.

      I am usually good at these but the timing was just cruel! 50secs then 30 secs. Legs were not having it haha.

  2. Alaina

    Strength: OHS 5 x (35, 40, 45, 50, 55) and 3x 60, 2x 60 PR of 10# for me!!
    Those were tough.
    2 rounds
    10 HPSnatch @ 40#….maybe could have done 45#, was unsure of my OHS strength
    15 OHS
    20 C+J
    20 Burpees
    Rest 2 min.
    Time: 12:00 Happy with that!!!
    Great class Chantal! Your reminders about knees out really helped me at the end of that 🙂

    1. Valerie Arseneau

      You were flying!!! I kept thinking I should of used the 35 bar like you and maybe I would of had a chance to keep up! Good job 🙂

  3. Trent

    Strength: 1x Hang Power Snatch + OHS 5x
    95-105-115-125-135(PR for HPS never really attempted them before)

    2 rounds
    10 HPSnatch @ 105 R1 and 95 R2
    15 OHS
    20 C+J
    20 Burpees
    Rest 2 min. @ 9:58 – R2 @ 11:58

    1 round and 6 C&J

    Kevin’s tips from yesterday’s snatches really helped out today for strength and the Wod.

    Good work everyone.

  4. Crystal

    Push Press Strength up to #70
    2 rounds
    10 HPSnatch @ #35
    15 OHS
    20 C+J
    20 Burpees
    Rest 2min
    12:52

    Had Chantal as our coach and YAY!!! I got a good old red lip kiss on my cheek which made my day…Thanks Chantal for encouraging me and giving me a wet one! 🙂

    Best of luck to those who are moving on.

    Kevin, you are an amazing coach and gym owner…I am happy to be a member at CFM.

  5. Maria

    Great post Kevin! I believe there is always good that comes from change.

    Bummed to miss this one, trying to get rid of this cold!

  6. Charline

    Strenght: Over Head Squats 5 rep of 25#, 35#, 40#

    WOD: 2 rounds

    10 Hang Power Snatch 25#
    15 Over Head Squats
    20 Clean & Jerk
    20 Burpees
    Rest 2 mins

    15 min time cap= 1 round + 14 burpees

    Kevin, I love CFM, I am thankful for being part of it!

  7. Shawn Johnson

    MOB- WUx2 (8 reps)
    Group WU

    Strength: Overhead Squats (from floor) 5×5
    100-115-130-145(2)-140(2)

    2 rounds
    10 HPSnatch @ 85#
    15 OHS
    20 C+J
    20 Burpees
    Rest 2 min

    Time = 14:23
    Rnd 1 = 5:49
    Rnd 2 = 6:34

    Clean and Jerks were the bottleneck for me.

  8. Kelly B

    Mobility
    WU x 2 (8 reps)
    Group WU

    Strength – Overhead Squats (from floor) 5RM
    35, 40, 45, 50, 55

    WOD: @ 35#
    2 rounds 15 min cap
    – 10 Hang Power Snatch
    – 15 Overhead Squat
    – 20 Clean and Jerks
    – 20 Burpees
    Rest 2 min

    Time: 12:54
    Note: work is needed on HPS and C&J

    Cashout: 2 min wall sit

    Great class Chantal! Happy Weekend everyone 

  9. Heidi

    WU x 1

    Push Press x 5
    55-65-75-80-85

    WOD at 55#
    Time = 14:45

    That was a tough one, but I really liked it. My limiting factor was my snatch. I originally loaded 65# on the bar but after only a couple of reps realized that snatching this from the “hang” position was too much, so stripped the bar & re-loaded.

    OHS were no problem. The C & J’s were surprisingly more challenging that I anticipated, especially since I dropped weight.

    Cash Out: Wall sits. Accumulated 80 seconds out of the 2 minutes. Legs were toast.

    Great to have you back Rachel, and you are rockin’ the salt ‘n pepper hair!

    First class I’ve been too where Chantal was coaching solo….Great class Chantel. Thanks for your tips & help changing up my weights mid wod.

    Best wishes to the departing coaches. We will miss you at CFM.

  10. Brigitte

    MOB
    WU x 2 (8 reps)

    group mob + wu

    Strength – Push Press 5RM
    45# – 50# – 55# – 60# – 65#(PR)

    WOD : 2 rounds of :
    – 10 Hang Power Snatch @ 20#
    – 15 Front Squats @ 20#
    – 20 Clean + Jerk @ 20#
    – 20 Burpees
    — Rest 2min between rounds —

    Time : 14:06 (first round : 5:25)

    ** Cashout : Accumulate as much Time in 2min Wall Sit : 1:15 **

  11. Andrea

    Wux1
    Group WU + Mobility
    Strength: OHS from floor with power snatch
    40-50-60-65-70 (#5 PR for OHS & #10 PR for Snatch!!!)

    WOD @ #55
    Time= 13:52

    Great day at the Gym…Triple PR for me!! Feels good….great WOD!

  12. Blake

    WU x 1 – Practiced Butterfly Pullups with I *think* at least 8/10 good reps!

    Bergener WU + Snatch Drops x 1

    Group Mobility and Barbell Warmup

    Power Snatch + 5 OHS
    65 – 95 – 105 – 115 – 125

    WOD:
    2 rounds of:
    — 10 Hang Power Snatch @ 85#
    — 15 Overhead Squat
    — 20 Clean and Jerks
    — 20 Burpees
    Rest 2 min

    Time: 12:38

    Difficult but fun. It was fun chasing some of the ‘big boys’ today. Wrist held up and I was able to push pretty hard which is what I was aiming for.

    Cashout: Accumulate max time in 2 min of Wall Sits
    1 min + 20 + 10 + 5 + 5 = 1:40

  13. Ginette

    Mobility
    Warm up x2 (8reps)
    Group mobility
    Strngth: push press: 40, 45, 50, 55
    WOD: 15 minute cap

    2 rounds of:
    -10 hang power snatch
    -15 over head sqats
    -20 clean and jerks
    -20 burpees
    (Rest 2 minutes between rounds)
    Time: 12:38

    Great class Chantal….thanks for the tips!

  14. Lance

    mobility
    Wux2 (8 reps)

    Group Wu & Mob

    OHS x5
    95-135-155-175-185

    WOD

    Time: 13:21 RX

    Could feel yesterdays snatches today for sure tough one. great job everyone.

  15. Amanda

    WOD with 65#: I had 20 burpees left of the 2nd round at the 15 min cap.

    I couldn’t understand why I struggled so much with this wod, I just realized that I had way too much weight…I went by 65% of my OHS 1RM, not my snatch, which is quite a bit lower. D’oh!

  16. wu x 1
    Group mobility
    strength – 5RM
    Push press – 35, 35, 45, 45, 45, 35, 35 worked on my form thanks for the tips Chantal

    WOD : 15 min. time cap
    @ 20#

    Time : 14:12

    cash out =45 sec. & 38 sec.

  17. Ryan F.

    Today was my 100th class! CFM has had such a huge positive impact on my life, I look forward to the class every day I come, thanks for everything!

    – mob
    – WUx2 8 reps

    OHS from the ground (hang power snatch up) x5
    65-75-85-90 (only did 1 at 90, felt really wobbly, and had to pit the bar down, ran out of time, would have liked to give it another go)

    WOD: 2 rounds with 2m break between
    – 10 hang power snatch 60#
    – 15 OHS (front squat round 2, low on time, would run out with OHS)
    – 20 C&J
    – 20 burpees
    7:00m first round, 3 burpees left at time cap, finished ~15:10

    Cash out: Max wall sit 2 minutes… Broken twice to shake things out

  18. CAM

    WU
    Group Mob

    Strength: 5RM OHS

    95-105-115-125-135

    WOD @ 95
    Time:13:28

    Found the clean and jerks the hardest part of this work out. I think i would have preferred if it was from a hang 🙂

    Awesome Class Patrick, fun Friday night i thought too

  19. Gillyon

    Warmup
    OHS (5) -35-55-65-75 PR for reps.

    WOD @ 55lbs
    12:12
    Hated every minute of this WOD. Glad I came and did it though. 🙂 Great company and great coaching. Thanks Pat!

    1. Heidi

      Gill, you are usually more positive that this, but I felt the same way about this WOD. Didn’t like it so much while I was doing it, but once it was over, I really like it.

  20. BJ

    Over Head Squats 5 rep of 20#, 35#, 40#, 45#, 50#x3

    WOD: 2 rounds

    10 Hang Power Snatch 35#
    15 Over Head Squats
    20 Clean & Jerk
    20 Burpees
    Rest 2 mins

    15 min time cap= 1 round + 10 burpees

  21. Steph L

    Mobility
    WUx1

    Partner Mobility

    Strength: OHS 5RM
    55-60-65-70-75(4)-75(5# PR)

    WOD: 2 Rounds @ 45#

    -10 Hang Power Snatch
    -15 OHS
    -20 Clean & Jerk
    -20 Burpees

    Rest 2 Min

    Time: 12:44

  22. Shane Hayes

    Mobility
    rounds x 2
    Strength: squat snatch and ohs
    135/135/155/155
    Wod:2 rounds @ 115
    10 hang power snatches
    15 OHS
    20 clean and jerk
    20 Burpees
    Rest 2 min
    4:10/ 6:30 rx’d
    Finished at 12:40
    Tough Wod, clean and jerks were the killer.
    Great class Patrick, great work everybody!

  23. Gabriel

    Mobility
    WUx 2 8 reps
    Strength: OHS
    65-75 only did 2 sets due to wrist
    then
    Push Press
    75-95-105-115-125

    Wod:2 rounds @ 85
    10 hang power snatches
    15 OHS (subbed Front Squats)
    20 clean and jerk
    20 Burpees
    Rest 2 min

    Finished at 14:14

  24. Baukje

    Strength: 5 X 20lb / 5 X 30lb / 5 X 35lb/ 5 X 40lb/ 5 X 45lb / tried 50lbs, but fell backwards on my butt. I definitely need to work on my technique, form, and flexibility in hips!

    WOD (2 round of):
    10 Hang Power Snatches @25#
    15 OHS
    20 Clean & Jerks
    20 Burpees
    2 minute rest

    Time cap 15min. My time 12:50

  25. Kevin Mack

    Group mobility
    Strength – 5RM
    Push Press – 65-95-115-135# (10# PR)

    WOD (2 round of):
    10 Hang Power Snatches @50#
    15 OHS
    20 Clean & Jerks
    20 Burpees
    2 minute rest

    Time cap 15min. Was 7 burpees short of finishing
    (1st round 6:45)

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