“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
<3
Very well said Kevin!
🙂
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!
Oh and YOUPI Rachel!!!
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.
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 🙂
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 🙂
Way to go Alaina!!!!!!
Man, can’t wait to try this one out!
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.
Almost forgot- Cashout wall sits: accumulate as much time in 2 mins.
That was a sick joke – 5 seconds total 😉
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.
It was a real treat having you join our 6 am class…..miss seeing you! 🙂
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!
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!
OHS x5 (from floor)
35 55 65 75 85
WOD @ 55#
Round 1 – 3:51
Round 2 – 4:34
Total time with rest – 10:25
Loved it!
fast!!!
Jesus girl! Unreal time!
Crazy Fast Good Job!!
Nice work Jo!
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.
Cashout wall sits: accumulate as much time in 2 mins
Time = 1:30
WU, Mobility ish…
OHS x 5
45-65-75-75
WOD @ 55# – 14:46. What a good way to start the weekend! 😀
Round 1 @ 6:00
Round 2 @ 6:46
Amazing post Kevin. I am proud to be your mother and a Crossfitter at CFM.
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
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.
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 **
Nice PR Brigitte!
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!
PR-Friday? 🙂 Great job Andrea
Nice PR(s) Andrea!
Great Job double PR NIce!
2 rounds
10 HP Snatch @ 95
15 OHS
20 C+J
20 Burpees
Rest 2 min – 10:58 total
You killed it Dave! Nice work!
Fun one, we were all neck and neck after first WOD, second half became harder! Good group today, love the competiton.
Nice time Dave!
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
Great work Blake!
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!
Oups, forgot to mention that wod weight was #25!!!!
Good work Ginette!
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.
Nice time lance!
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!
A few people made that mistake today… Next time!!!
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.
oups It’s my post
I was wondering when you were going to post!! Welcome back! I may see you one day next week! 🙂
oooh….that means your coming out at for a 6 am’er….yay:)
Good job Rachel, great to see you back!
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
Yay for 100 classes! Always a pleasure to have you in class, Ryan!
Congrats on class 100!
Congrats on completing 100 classes.
2 rounds
10 Hang Power Snatched 45lbs
15 Overhead Squat
20 Clean and Jerks
20 Burpees
Rest 2 min
time 14:26
Good job Tara 🙂
mob wux1 8 rep
group mob
strength OHS 5 RM
WOD
2 round
10 hang power snatch 65#
15 OHS
20 clean & jerk
20 burpees
5:03
5:34
total 12:37
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
Great work Cam!
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!
Great Job Gillyon!
Fast as always Gillyon, nice working out with you tonight!
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.
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
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
Oops Cashout: 2 Min Unbroken Wallsit
I had a great time coaching the 6h45 class. Saw lots of new faces AND huge progress on the familiar ones.
Nice post Kevin. I would also like to wish the best to my friends on their new adventure.
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!
Cashout: 2 min unbroken wall sit!
I was trying to keep up with you….but needed a 15 sec. Break. Great job! Love WODing with you! You are a beast!
Lol, I’m just stubborn!! Haha
nah…you’re a beast !
^^ agree with Heidi on this one!
Still working on the Beast status… Lol
Thanks guys
Strength-OHS-65-85-95-105-115
Wod-8 burpees left to finish @#85
I hate. … I mean hate not finishing!!!!! Grrrrr
Good work Dan, this was a tough one!
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
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
Mob + WUx2
OHS 5-5-5-5
95-105-115-125
WOD Rx = 1 rd + 15 C&J (Rx)
First round killed my back, too tired to get C&J done in round 2.
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)