Fact

10
Dec

Fact

There are currently 29 CrossFit Affiliates in the Maritime region. Do you know what that means? We outnumber the amount of Goodlife gyms in the same area. We are not the underdog anymore. We are an unleashed giant and nothing can stop us. We are helping people at an unprecedented rate. And we love it!

Today is a double strength day. Work your two (or one) strengths of your choice.

Cashout – 100 Flutterkicks (NFT)

If you have extra time, work on a β€œgoat” (something you suck at).

And we lift heavy shit too!

And we lift heavy shit too!

28 Responses

  1. WUx2
    Group MOB

    Double Strength Day

    Back Squat x 3
    40, 45, 50, 55, 60, 65

    Push Press x3
    3 x 5 sets @ 50

    Cashout: Flutter Kicks 100 reps (oof, these are hard!)

    Small group of 6 amers out this morning in their rubber boots! Thanks for the class Patrick; stellar coaching, as usual. πŸ™‚

  2. mob wux2
    group wu
    front squat pause 3 sec
    135×3 155×3 185×3 200×3

    power clean
    95×3 115×3 135×3 155×3
    pratice hock grip with 135#
    cash out 100 flutterkicks

  3. Gillyon

    Warmup
    Group warmup

    Front squat (3) up to 85lbs
    Push press (3) up 70lbs

    100 Modified flutter kicks … Not easy!

    Fun class. So nice to see everyone. <3

  4. Kimmy

    WU
    Weighted Sit-ups x10
    25-35

    Bench Press x3
    95 (x4 for WU)
    115-125-135-145-150(2)
    PR for reps

    Hip Extensions
    5×5

    Flutterkicks x100

  5. Heidi

    WU x 1 + group wu

    Cleans x 5:
    35-55-65-70-75-80

    Snatches x 5:
    35-45-55-60…then back to 55 for last set. Wanted to end on a high note & I was really struggling at 60.

    Double strength gassed me today.

    Cash out: 100 flutter kick (that’s 100 / leg). Tougher than I thought that would be.

  6. Amy Hogan

    Mobility
    WUx2
    Gruop mobility

    double strength day

    Shoulder pressx5
    35-45-55-65-75×3

    Squat snatch
    40-45-55

    Cashout: flutter kicks 100 reps

  7. Cara

    Mob. WU & Group Mob.

    Double Strength day

    Deadlift:

    85×5, 100×5, 110×5

    Power Snatch and Hang Power Snatch:

    40-45-50-55-60#

    Weight was not a concern for me tonight, really focused on getting technique down and taking advantage of coaching for both of these lifts because they’re where I have the least experience.

    Cashout: 100 flutter kicks

    Cashout 2: 500m row in 1:47 (PR) πŸ™‚

    Thanks so much for all the help tonight Amanda, I really love your coaching! And thanks to Remi for pushing me to just go for the 500m row tonight.

  8. Amy Hayes

    Couldn’t make it to town today so did some at home.

    Mobility and WU (no ring rows)

    Deadlift

    95(Γ—5)-115(Γ—5)-125 (Γ—3)-135(Γ—3)-145 (Γ—1) 10# PR

    OHS

    25(Γ—5)-35 (Γ—5)-45(Γ—5)-55 (Γ—4) PR for reps

  9. LittleLisa

    Group WU

    Strength Day

    Overhead Squat
    5×15#, 5×25#, 5×30#, 5×35#, 5×35# – still trying to get comfortable with this, can’t seem to get past the wobbly-ness in the arms, so didn’t want to go heavier.

    Hang Power Snatch (had to be reminded how to do this, thanks Kevin!)
    5×15#, 5×25#, 5×35# … Should have done more, but I didn’t think I had time (I was wrong)

    Cash out: 100 Flutterkicks (unbroken)

    Good job 5pm class!

    And great pic Janet and Robin! Looking good! πŸ™‚

  10. Melanie

    Open gym

    Mobility

    Deadlifts
    85×5-105×5-145×3-165×2-185×1-205×1
    Wanted to go higher but my lower back was saying ‘No way’!

    Flight simulator
    Completed: 5-10-15-20-25-30-35-40-45-50-45-40 @ 15 min cap.

  11. Robyn

    Did the Baseline WOD in the Open Gym, tonight.

    500m Row
    40 Squats
    30 Situps >>> from knees
    20 Pushups
    10 Pullups >>> subbed Ring Rows

    Time = 8:44

    Thanks, Amanda! πŸ™‚

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