Reminder: Please park on Loftus or in the back, and use the front entrance.Β
I hope for a lot of things.
I’m hoping that you will all love our new space.
I’m hoping that you’ll attain many new personal records.
I’m hoping that CrossFit Moncton will grow to new heights.
I’m hoping our community will flourish.
“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24β³ box
75 pound Thruster
Chest to bar Pull-ups
βHopeβ has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of βrotate,β the athlete/s must move to next station immediately for good score. One point is given for each rep.
Compare to June 9/12
Could you please cancel my 6am class, one of the kids is sick and I won’t make it in on time. Thanks!
WU+mobility+tour
‘Hope’
Fight gone bad style (3 rounds 1min each movement)
Burpees
Power snatch 35#
Box jump 18″
Thrusters 35#
C2B pull ups black band
Score: 152
Awesome first class π looking forward to more WOD’s in this location
Mobility
WU x 1
Burgener WU + quick DU’s tabata
WOD: “Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24β³ box
75 pound Thruster
Chest to bar Pull-ups (red band)
Score: 170
Mob
WU x 1
Group WU
Hope
-Burpees
-Power snatch @ 55
-Box Jump 24″
-Thrusters @ 55
-Chest 2 Bar Pull Ups (Strict)
Score 164
The new place looks great! Congrats on a job well done!
Wouldn’t have happened with out you! Thank you so much!!
Mobility + WU x1
Tour
Group WU
WOD: βHopeβ
Three rounds of:
Burpees
Power snatch @35#
Box jump, 20β³ box
Thruster @35#
Chest to bar Pull-ups (green band)
Total: 195
Cashout: Group photo
What an awesome location! Thank you so much Kevin and Joanna π
WU x1 and Gym Tour!
Group WU – 74 doubles
Hope:
1 min per station, 3 rounds:
-Burpees
-Power snatch @ 55#
-Box Jump 21″
-Thrusters @ 55#
-Chest 2 Bar Pull Ups – black
Rest 1 min
Started (consciously) at Box Jumps. 173 reps
New box looks fantastic! Congrats to Kevin & Jo for pulling it off in a relatively short time and to everyone who volunteered and helped get things done!
Honestly it’s the nicest CrossFit gym I have seen in a long time!
I am also impressed of the quick turn around!! Good job guys!!
Thanks for the nice words Blake!
WU x 1
Burgener WU + quick DUβs tabata
WOD: βHopeβ
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24β³ box
75 pound Thruster
Chest to bar Pull-ups
Score: 178
So space-a-licious. Congrats Kevin and Jo on the new location.
Great score Trent!
Mob+wu
Group WU bergner + skipping
Station Practice
WOD
βHopeβ
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24β³ box
75 pound Thruster
Chest to bar Pull-ups ( jumping c2b )
152 reps everything rx except pullups
Cashout Group Picture.
Great first workout 8:30 class!
Nice work Caleb! You are making great progress π
Big congrats on the new location Kevin and Jo it looks awesome. The space is unbelievable!
Mobility
Wu x 1
Group Burgener Wu, and tabata du’s
Wod: Hope!
3 rounds with 1 minute break between rounds
Started with box jumps
Box jumps @ 24
Thrusters @ 75
C2B’S
Burpees
Power snatch @ 75lbs
Rx’d : 223
Wow very hard one to get any kind of pace, second set of burpees I almost puked… Lol
Been very congested lately and I couldn’t breathe hardly at all once it started, even the C2b’s felt hard for me this morning and that isn’t usually the case. So I Hope next time I can do better! π
Great first Wod to celebrate the new gym and christen it with some sweat this morning!!
Great job 6 amer’s, and great class Kevin!
Wicked score Shane! Its a cardio killer for sure. I finished the WOD over an hour ago, and I’m still sweating like crazy.
I just want to send a round of golf claps to the members who after great amounts of dedication and efforts went beyond their comfort zones and participated in the “legs for literacy” events yesterday. I couldn’t be a happier coach while reading all the updates on Facebook yesterday! Hard work really paid off, and we all knew you could fulfil these goals you guys set out for yourselves! I know it’s not Friday, but my question of the week (not just for those who ran but to all CFM members) is: what are some short term goals you guys have?! (Doesn’t have to be fitness related)
improving my cardio π
Its a little more of a longer term then short term but I do want to do more running. Chris and I found some aventure marathons that simply look amazing! Ex: Great Wall of China Marathon, South Africa Safari Marathon and Bagan Temple Marathon. These have been added to our bucket list.
On a more short term goal, get out of debt… and do a Mucle Up.
To get off a band and do a pull up!!!!
Get comfortable being upside down.
Lift my body weight in something other than a DL
Increased proficiency/endurance in gymnastics movement.
Daily goal: live *just a little more* fearlessly every day.
I love this! π
I want to improve my 5K time. I’ve never finished one in under 40 mins, so my goal is to finish one in 38 minutes. π
I’m going to be training (in a more committed way) for the Resolution Run 5K coming up on Jan 1!
There are SO many CrossFit related ones I want to accomplish, but that means I need to focus on them!
– box jumps = get up to 20″ box
– skipping = seriously, it’s not THAT hard is it? I’m just making it harder than it is!
– pull ups = I fear the band situation and cling to my rings for ring rows. But I need to stop that!
Short term goal? Definitely MU! π
Get to the gym regularly.
Ring muscle up.
Better lifting technique
140 clean.
140# clean is in my sights too π
…so is a 100# snatch
I feel like if I tried to do a #100 snatch, my arms would snap off at the elbows, like a Mrs. Potato head.
Be prepared for the Blizzard Beatdown cardio wise
Not want to cry when attempting to go inverted
Mob / Group Burg
Skipping Tabata (managed 5 unbroken DUs, not a PR but it’s been a loooong time)
WOD: “Hope”
Three rounds of of 1 min stations of::
— Burpees
— Clean & Jerk @ 75# (wrist = no power snatch lifts)
— Box Jump @ 24″
— Thrusters @ 75#
— Chest to Bar Pull-ups
— Rest
Score: 191
— Kept weight at 75# but subbed Clean & Jerks instead of Snatches due to wrist.
— Box Jumps saved me score-wise. Disappointed Thrusters felt the same at the new gym.
— Started 1 min later than everyone else as I was admiring the carpentry in the new washrooms when Kevin yelled “Go!”
Nice work on your doubles Blake!!
Love, loive, love the new gym Happy Birthday to coach Joanna. Have a wonderful day.
The new gym is amazing!
WU x 1
Tabata skipping and bergener warmup
WOD : Hope
3R -1min rest between rounds
Burpees
Clean and [email protected]
Box [email protected]″
[email protected]
C2B Pullups (green band)
145 reps
It was a privelege to be the first group to do a WOD atvthe new gym. Thanks for a great class Kevin!
Mobility
Warm up x1
Skipping Tabata warm up
Wod: Hope:
-burpees
-power snatch#35
-box jumps
-Thrusters#35
-pull ups (green)
Score 158
Awesome location….many new memories to be formed!!!!!
Great class Kevin!
Psst. I can imagine a nice cool new graffiti on the wall above the new lounge area!
Maybe…
Can’t wait to do my first wod at the new gym! Wow, opened for the first day on Joanna’s birthday! Happy Birthday Joanna!!!
Mob Wu x1
Tour….awesome place!
Group Wu
WOD: Hope 3 rounds minute at each station. One minute rest in between. Started with
Thrusters 35lbs
C2B thick yellow band
Burpees
Power Snatches at 35lbs
Box Jumps at 18in
Total reps: 167
I really like Wods like this. When you get tired at one station, it is time to change to the next anyway.
I loved the new place ( even though I was out of sorts with all my OCD routines!)
Congrats Kevin and Joanna ( and Happy Birthday).
Happy birthday, Joanna!! π
New box, new determination, new commitment to posting my WODs online. It’s interesting, feeling like you can’t hide your successes and failures – hugely inspiring and humbling all at the same time.
WU+mobility+tour
βHopeβ
Burpees
Power snatch 55#
Box jump 20β³
Thrusters 55#
C2B pull ups green & pink
Score: 167
Can’t think of a better way to christen the new box. (I will *eventually* learn new routines…right??)
Whoops! I subbed C&J instead of snatches to avoid busting my shoulder yet again.
m+wu
WOD – Hope
burpee
power snatch @ 35lb (lots of trouble today with the squat, so way to shallow)
box jump @ 12″
thruster @ 35lb (weight could have been heavier…but again trouble with squat)
ring rows
Total 188
Note to Kevin …remember this is coming from a person who HATES new things and avoids change in routine…I love the new box….I don’t know how you guys pulled that off in that period of time but AMAZING job !!!
Thanks! We had some help along the way.
First…there will be gushing….
I’ve been in to the new gym and have seen pics of various stages of set up, but when I walked in today, it just blew me away with how awesome it all looked when it was completely pulled together.
What struck me most, though, was how Kevin beamed about it on the tour! The countless hours of planning and hard work are SO evident – and everything done with great care, thoughtfulness, and true joy!
I may have cried a little and mentally clapped my hands at seeing all the details! CFM 4.0 (1 = playground, 2 = Rideout, 3 = Alcock, 4 = Baig Blvd., right?) is AH-MAY-ZING!
Excellent work, you guys! π
Now then…
Mobility
WU x 1
Group WU
WOD: “Hope”
Three rounds of:
Burpees
75 pound Power snatch >>> Scaled to 35#
Box jump, 24β³ box >>> Step ups on 12″ box. I jumped a few times but still don’t trust myself on box jumps.
75 pound Thruster >>> 35#
Chest to bar Pull-ups >>> Ring Rows
Wow, scaled the cr#p out of that!! But felt sufficiently DONE by the end of the 3rd round, so it’s all good, in a sense. π
SCORE: 145
CFM 4.0….LOVE IT!
Wod: “Hope”
217 reps RX’d
New gym looks great. Congrats kevin and Jo.
Great score! Were we racing? LOL
Great minds wod alike. Lol
WOD rx’d: 145 reps
Wow, that was quite an hour at the gym today!! I love, love, love the new gym. It’s beautiful, thank you. I feel like we’ve hit the big leagues π And holy crap that was quite a wod. I can say I liked it now that I’m home. π
And wow I love the new 35# bars!!
Kevin, my hope for you today is that your beautiful new gym is all you dreamed it would be. It has certainly surpassed my expectations!
*LIKE*
I thought Alcock was my dream. But this is a fantasy that came true.
Oh and I started with c2b pullups. Snatches were my sl
Dammit, post fail again. Snatches were my downfall and I CAN’T believe I’m sayingthis but the burpees were the break in this wod. Has hell frozen over?
LOL! Yhou mustave been delirious from the paint fumes!
Whoa….*you must have…
I have no idea who Yhou Mustave is…..
WU x 2
Burgener WU + quick single under tabata
WOD: βHopeβ
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24β³ box
75 pound Thruster
Chest to bar Pull-ups
Score: 158 Rx
The new gym is friggin awesome! Congrats Kevin and Joanna!
Way to go Frankie! Nice score @ Rx π
Kevin and Jo I know how much work you have put in this new box and it is amazing! Nice work! I’m very thankful because you do all this for us. Not because you have to, but because you want to.
THANK YOU.
Mobility and WUx1
Burgener WU
Double Unders
WOD Rx’d: 181 reps.
Nice score. And thanks for your hel
Oops, iPhone post fail. Thanks for your help with my score sheet mishap. I’m happy to have you back at the gym full time. π
Nice score Patrick π
Thank you for your help sir!
Great first workout at the new gym! Love the new space! Congratulations Kevin and Jo!
Mobility
WU x 1
Escorted tour of the facility π
Group Burgener x 2
4 rounds Tabata Double Unders
Practice movements at each station of “Hope”
WOD “Hope”
Burpees ———————–16,15,14
Power Snatch @ 55# ——–24,18,16
Box Jumps @ 20″ ———— 20,18,14
Thrusters @ 55# ————-19,11,11
C2B Pullups ——————- 8,6,7
Total = 217 Rx
Boo! 1 rep less than last time. If I had only known, maybe I could have squeezed out one more. Was fighting dizziness bad – not sure it was from the workout, the paint/mat fumes or the excitement. LOL!
Started on Power Snatch this time. Last time started on Box Jumps.
Great work 5:45 crew! Jam packed class but we still had tons of room! π
I don’t think you are allowed to get 217 reps (at Rx no less) and say “boo”.
THAT’S AWESOME!
I agree with Blake lol. Great score Lora! π
And Happy Birthday Joanna! You got a new gym for your birthday. That’s going to be tough to beat next year π
Before I started this WOD…I thought “Lora will get more snatches in one round than I will get in three.” Hehe.
AWESOME JOB
HAHA! Holy crap!
LOL! You crack me up! You kicked my ass on every other movement. I’ll take what I can get π
That’s a great score, regardless of last time… I’m sure you went as hard as you could today! Proud of ya! Did you get your towel?!
If that’s what you do when you aren’t feeling well, I can’t imagine what you would do with perfect conditions. Great score!
That is an incredible score!!
love the new gym
mob wux1
tour the new gym
group wu
hope
burpees
power snatch 75#
box jump 24 in
thruster 75#
C2B (scale pull up)
total= 185
Happy you’re back π
Warmup
Hope rx’d
Burpees – 19. 16. 15
Power snatch – 9. 8. 7.
BJ – 27. 29. 26.
Thrusters – 21. 18. 16
C2B – 17. 11. 10
TOTAL – 249
Liked this WOD more than fight gone bad.
Love the new gym. So happy for the Woods. Kevin, your dream is one of my favourite success stories.
You’re crazy!
CRAZY SCORE! Well done Gillyon!!!
That constant look of wonderment must have given you extra energy. Great score!
Hehehehe. π
Awe Gillyon! You inspire me! You are a tank!
WODKILLA
Crazy numbers Gil.
Nice!
Thank you Gill π
Hope
Burpees
Power Snatch (55#)
Box jumps
Thrusters (55#)
C2B Pullups – Blue band
Total: 181
Congrats to Kevin and Joanna! Love the new space. Your hard work has payed off. Kevin, it was so fun to see how excited you were this morning! I agree with Gillyon, a favourite success story for sure! π
Nice score, Tania.
Well done Tania! I predict that you will be Rx on all movements the next time this one comes around. π
A girl can only dream Lora lol. I feel like I keep taking one step forward and then two steps back. Today was big for me b/c for the first time since September, I was able to use the blue band again in a WOD. Small victories! I need to start getting to the box earlier to start working on my goats!
Mobility
WU x 1
Group Burgener x 2
4 rounds Tabata Double Unders (Completed 20)
Practice movements at each station of βHopeβ
WOD βHopeβ
Burpees ββββββββ11,9,10
Power Snatch @ 75# βββ10,7,7 (started here)
Box Jumps @ 24β³ ββββ 15,15,12
Thrusters @ 75# ββββ-10,4,3
C2B Pullups ββββββ- 9,5,6 (green)
Total = 133
Thank you guys for the beautiful new gym!
Happy Birthday, Joanna!!!
Mob
Wu
Group wu
Wod: hope
Burpees 13-10-8
Power snatch #75 14-9-7
Box jumps 24″ 15-11-11
Thrusters #75 11-10-11
C2B (red band) 18-15-13
Group picture for cashout and practiced no band C2B
Total reps 176
Wux1
WOD rxd 207 reps
This was tough.
Get job on the gym Kevin and Jo.!!
Mob + WUx1
Burgener x2
5 rounds tabata DU/single. Knee didnt like this.
WOD – Hope
Thrusters @35#
C2B pullups (small red band)
Burpees
Power snatch 35#
Box jump 20”
Score 213.
Think I left my box and sneakers at the gym… can’t find it lol.
Mobility
WUx1
Group WU
4 Rounds Tabata Double Unders = 174
WOD: “Hope”
Burpees 13-13-14
Snatch @35# 20-16-17
Box Jump 16-15-15
Thrusters @55# 11-8-9
C2B Jumping Pull Ups 9-8-7
Total Reps : 191
Great Class love the new place!!!
Mobility
Wux2
Group WU
Tabata Triple Unders
got a few then kept trying to string them together didn’t go to well but there coming.
Hope
Burpees 22-20-20
Snatches 19-12-12
Box Jumps 24-25-23
Thrusters 18-14-14
C2B 14-12-8
Total= 257 RX
Last year did this less then 2 weeks after joining and got 180 and it was scaled pretty happy with the PR :D. Great WOD for the first night at the new gym.
Crazy PR!!
Hahahahaha that PR is crazy! Congrats!
Whoa! Sweet PR! Congrats! π
Hope Rx
last time 219
started on C2B
24″ box
205
happy with this as haven’t worked out much over last 6 weeks or so, felt great after, love HOPE!
Great job! I felt like dying afterward. Can’t believe you felt “great”. Not fair! LOL!
WU x 1
Burgener WU + quick DUβs tabata
WOD: βHopeβ
Three rounds of:
Burpees
75 pound Power snatch scaled to 55# dur to shoulder
Box jump, 24β³ box
75 pound Thruster 55#
Chest to bar Pull-ups
Started at box jumps
Total 175
Congratulations Kevin & Joanna the new box looks awesome, thanks for all your hard work; it’s sure come a long way since Rideout Street. Also, happy birthday Jo hope you had a special day.
It’s been a wild ride since Rideout. Thanks for joining us.
MOB
WU x 1
Group WU
WOD: Hope
Burpees 6, 5, 4
Power Snatch 35# 7, 6, 6
Box Jump (grey box) 8, 7, 7
Thruster 35# 8, 7, 6
Ring Rows 20, 19, 17
Total: 123
What a great space! The Box is fantastic! Thank you for all your hard work and dedication to your members.
Great job my friend!
WU x 1
Burgener WU + quick DUβs tabata
WOD: βHopeβ
Three rounds of: 1 min each
Burpees
Power snatch 55#
Box jump, 24β³ box
Thruster 55#
Chest to bar Pull-ups blue band
Score: 170
WOD: Hope RX
Thrusters @ 55lbs: 25-20-18
C2B: 12-9-10
Burpees: 13-13-11
Power [email protected]: 15-12-11
[email protected] 24′: 14-12-11 A little birdie encouraged me to do 24′ instead of the 20′..No rebounding on the 24′ for sure…
Total: 206
I love love love this WOD! I love love love the new gym!
Good work everyone and Happy Birthday Joanna!
Nice job Corinna! Especially on those 24″ box jumps. π
Thanks Lora; great job on the WOD!
Rx’d plus! Nice work!!
WOD – Hope
Burpees 10-8-7
Power Snatches 75# 12-9-11
Box Jumps 24″ 7-8-6
Thrusters 75# 13-12-11
C2B Pullups = Pullups w/ Black Band 13-10-10
Started with Pullups and score was 147
Last time I got 170 but did 20″ Box Jumps and Ring Rows. Started at Box Jumps last time.
Amazing job Kevin and Jo on the new box. You guys put lots of energy and time into preparing it and I’m sure there was a little blood in there at some point π
You know Kevin….of course there was blood. LOL
Nice job on the WOD tonight. You are making great progress π
My thumb is almost healed!
WOD: Hope
Rx’d: 176 Started at Power Snatch.
Man the gym looks really nice!! Awesome job Kevin and Joanna.
βHopeβ
Three rounds of:
Burpees
55 pound Power snatch
Box jump, 18β³ box
55 pound Thruster
Black band Pull-ups
Score = 152.
WUx1
Group WU
WOS “Hope” as Rx’d
Total–> 184 reps
What a great way to start at the new box! Congrats Kevin and Joanna!
Great work 5:45 crew!
Hopeβ
Three rounds of:
C2B pull ups = Pink Band: 12-10-8
Burpees: 15-9-10
Power snatch @ 55#: 7-7-6
Box jump @ 20β³:14-12-10
Thruster @ 55#:12-11-13
Score = 156
The 1st of many at the new gym. Congrats to Kevin & Joanna.
Mobility
WU x 1
Group tour
Burgener WU
Tabata DU (5 rounds)
WOD:
Hope
Burpees
Snatch @ 35#
Box jumps @ 20″
Thrusters @ 55#
C2B (green band)
Score: 146
Love the new space. Congrats Kevin and Joanna!
Mobility
WUx1
Burgener WU
Tabata WU (5 rounds – 137 singles)
WOD – Hope
Burpees
Snatch 35#
Box Jump 20″
Thrusters 55#
Pullups black band
Score – 151
This WOD was killer, but I really enjoyed it! And the new gym is amazing!
Mob+wu
Group WU bergner + skipping
Station Practice
WOD
βHopeβ
Three rounds
WOD βHopeβ
Burpees βββββββ21,15,15
Power Snatch @ 75# βββ9,8,8
Box Jumps @ 24β³ ββββ 14,10,11
Thrusters @ 75# ββββ-10,8,8
Ring Rows ββββββ- 21,19,22
199 reps everything rx except pullups
Cashout Group Picture. Special Kevin forearm muscle torture. Thanks Kevin
Love the new gym!
Mob
WUx1
Group WU
Tabata jump rope (mostly singles with a few doubles & double attempts)
Station practice
WOD: Hope
Three rounds…
– C2B Pullups (yellow band) 20, 13, 12
– Burpees 10, 10, 9
– Snatch 8, 5, 6 –> 55#
– Box Jump 13, 11, 13 –> 20″
– Thruster 10, 7, 9 –> 55#
Total: 156
Group WU bergner + Skipping
Station practice
WOD: “Hope”
Two rounds of:
Burpees (11,8)
35 pound Power snatch (4,3)
Box jump, little box (9,9)
35 pound Thruster (5,4)
Ring rows (13,10)
*(Every station 1 minute)*
Total : 76 (two rounds)