MORE CLASSES!!

17
Jun

MORE CLASSES!!

After much discussion with our staff, we have come up with an awesome new schedule that adds MORE classes to what we already offer. Because of the additions, some of the afternoon/evening time slots will be shifted.

Notable additions: Open Gyms during the mornings, afternoons and evenings (gives you a chance to do a lift/wod you missed); added Lab on Saturday; Yoga; another Oly class; additional evening classes; a CF Kids lifting class.

All changes will take effect afterΒ July 5th. If you have any questions about the changes, please post to comments (I’m sure others will have the same questions).

We are positive these changes will only make your experience at CrossFit Moncton much better!

new schedule

Weighted Lunges – 4 x 6 reps

EMOTM for 10 min
Even: 10 Russian KBS
Odd: 10 HR Pushups

Nick with 315

Nick with 315

42 Responses

  1. Weighted Lunges – 4 x 6 reps (12 steps)
    65-75-85-95

    EMOTM for 10 min
    Even: 10 Russian KBS @ 53#
    Odd: 10 HR Pushups

    Congrats on 800 classes Heidi! Incredible and I’m excited for the new classes πŸ™‚

  2. Alaina

    Mob. and WUx1 plus 2 min. row
    Weighted Lunges 4×6 reps (12 steps)
    45,50,55,60

    EMOTM for 10 min.
    Even: 10 Russian KBS #45
    Odd: 10 HR pushups
    Thanks for the tips Kevin. Amazing dedication Heidi!! 800 classes!! WOW!!
    Nice to be back after 4 days away…..felt like way longer πŸ™‚
    Cashout: ughhh…..

  3. Elba

    Mob
    WU x 1
    2 min. row

    Strenght
    Weighted Lunges 4Γ—6 reps (12 steps)
    WU @35lbs, 45-60-75-90

    EMOTM for 10 min.
    Even: 10 Russian KBS @50lbs
    Odd: 10 HR pushups (knee) last 2 rds (feet)

    Great Class 6am!!! Congrats Heidi 800 classes CRAZY!!!!

    Cashout: FUN :S!!!

  4. Shane Hayes

    Mobility and Wu x 1 + 2min row
    Group mobility and Wu
    Strength Front rack lunges
    45/95/135/155/175
    Felt pretty good, need to keep my shin more vertical!
    Wod: EMOTM for 10 minutes
    Even 10 Russian Kbs @ 80#
    Odd 10 HR Pushups
    Cashout, fun!

  5. Chantal L.

    WU x 1 + 2 min row

    Weighted Lunges (front rack, 12 steps)
    55-60-65-70

    WOD: EMOTM for 10
    Even: 10 Russian KBS (50#)
    Odd: 10 HR pushups

    Fun fun

    Congrats to Heidi for her 800th class! That is awesome! Also, I’m excited for the schedule change! Yay for an extra Oly class!

  6. Blake

    WU / Row
    Group Mob

    Weighted Lunges
    45 – 75 – 115 – 145 – 160
    Must keep front foot pointing forward…

    WOD: EMOTM for 10
    Even: 10 Russian KBS @ 70#
    Odd: 10 HR pushups

    That’s it…nothing more to see here…

  7. Vanessa Champion

    Great DL pic Nick!

    Weighted Lunges – 4 x 6 reps per leg
    55#-65-70-75
    Heather bullied me into jumping to 65# … Even though she didn’t say anything haha. Then I did the same for her last set πŸ™‚

    EMOTM for 10 min
    Even: 10 Russian KBS 45#
    Odd: 10 HR Pushups
    Good WOD. Really need to focus on my push-ups.

    Excited for more evenin classes!

  8. Trent

    wu x1

    Class:
    Weighted Lunges 4 sets of 6/leg, Front rack. (used rack due to wrist)

    65-95-115-135
    Wod with 50# kb

    Cashout: poods of fun!

    Lab:
    Pushups from Paraletts x10:
    BW-20-40-40-40-40-20-BW

    Weighted pullups x5:
    20-35-40-55-60×3-40-35-20×8

    Bent over row x10:
    95-115-95

      1. Crystal

        Was waiting for your comment…I said I would give 5mins to respond,Maria thought right away! 3mins, good job buddy! I will be back in July…thought I would gone for the Summer but don’t think I can wait that long.

  9. Weighted Lunges – 4 x 6 reps per leg
    15# – 25# – 25# – 25#, yeah I know, no increases there, I think the practice set got me (35#)

    EMOTM for 10 min
    Even: 10 Russian KBS 30#
    Odd: 10 HR Pushups
    Those knee to plank pushups were really awkward.

  10. WU / Row
    1 arm handstand hold 1min each arm
    Group Mob

    Weighted Lunges
    45 – 95 – 105 – 110 – 110

    WOD: EMOTM for 10
    Even: 10 Russian KBS @ 80#
    Odd: 10 HR pushups

    Cashout – Thanks Kevin!

  11. Andrea

    WU
    Strength: Weighted Lunges x 6reps/legs 4 sets
    45-55-65-70
    WOD: EMOTM 10min
    Even- 10 Russian KBS #50
    Odd- 10 HR Push Ups

  12. Melanie

    1.2km run (around the block)…Not my idea!
    Mobility + warm upx1 (Toes through ring…wooo!)
    More mobility

    Weighted lunges 6 reps/leg x4sets
    45-50-50-55

    WOD: EMOTM 10 minutes
    Even- 10 Russian KBS @ 50# – could have gone heavier
    Odd- 10 HRPU

    Cashout: Really?!

    Congrats to Angela and Heidi for 500 & 800 classes…Wow!

    I. Wanted. Cake! But didn’t have any…

  13. CAM

    WU
    Strength: Weighted Lunges x 6reps/legs 4 sets
    95-115-135-155
    WOD: EMOTM 10min
    Even- 10 Russian KBS #70
    Odd- 10 HR Push Ups

    Cashout: Pure Evil

    I LOVE the setup of the new schedule!

  14. Frank

    wux1
    2min row
    group mob
    Weighted Lunges – 4 x 6 reps (12 steps)
    95-115-135-135

    EMOTM for 10 min
    Even: 10 Russian KBS @ 80#
    Odd: 10 HR Pushups

    cashout: WTF

  15. Amanda

    Weighted lunges:
    45-55-60-65-75

    WOD with 53#

    I’m sorry for swearing at you on the cash out Kevin. That was very difficult but I like surprises πŸ™‚ (I can say that now that it’s done..)

    Fun class today!

    Congrats on your 500th class Ange!

    And to Heidi for 800!

  16. mob wux1 2 min row
    group mob wu
    weighed lunges
    4 set 6 step each leg
    65-95-115-135

    EMOTM for 10 min
    even 10 russian KBS 53#
    odd 10 HR push up
    cash out 400 m run with KB
    congrats on your 800 class Heidi

  17. Craig H

    mob wux1 2 min row
    group mob wu
    weighed lunges
    4 set 6 step each leg
    135-155-175-185pr

    EMOTM for 10 min
    even 10 russian KBS 80#
    odd 10 HR push up
    cash out 400 m run with KB 3:21
    congrats on your 800 class Heidi

  18. Marcel

    WU x 1 + 2 min rowing

    Group WU + mobility

    Weighted Lunges – 4 x 6 reps (12 steps) Had to go from back position instead of front rack.

    65-75-85-95

    EMOTM for 10 min

    Even: 10 Russian KBS @ 60# first round then 70#
    Odd: 10 HR Pushups

    Cash out – Weighted 500 m row (40# vest) Time – 2:12

  19. Melissa H

    Mobility
    WU x 1
    2 min row
    Group mob and WU

    Strength: Lunges 4 x 6/leg
    55-55-60-65

    WOD: EMOTM 10 min
    10 Russian KBS 45#
    10 HR push-ups

    Cash out: KB Shuffle

  20. Mobility
    WUx1 & 2min Rowing

    Weighted Lunges: 4sets 6 each leg
    55-65-75-85

    WOD: EMOTM 10min
    10 KBS @50#
    10 HR Push-ups

    Cashout: 400m “run” with KB…

    Thanks Kevin

  21. Annie

    Mob + WU X 1
    2 min Row

    Weighted Lunges 4 sets X 6 per leg
    40-45-50-55

    Wod EMOTH for 10 min
    10 KBS @ #35
    10 HR Pushups ( 5 on knees then raise into a plank)

    Cashout 400m run with KBS ( beat a few boys on this one, I was happy πŸ™‚

  22. Gabriel

    mob wux1 2 min row
    group mob wu

    weighed lunges
    4 set 6 step each leg
    95-115-135-155

    EMOTM for 10 min
    even 10 Russian KBS 70#
    odd 10 HR push up

    cash out 400 m run with KB

  23. Mob + WUx1 + Row 2min + Group WU

    Weighted Lunged (Front Rack)
    4sets x6 steps, alt. – 115 – 135 – 155 – 175

    EMOTM 10 mins
    – even 10 rus. KBS @ 100# (2×50#)
    – odd 10 HR pushups

    Cashout: 400m KB run @ 80# = 3:04

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