Intro Pack!

For a CrossFit Moncton information package, CLICK HERE. It’s also located on the sidebar under resources. It’s useful for people thinking about starting CrossFit, and even for those that are already members. Filled with lots great resources!


21-15-9 reps of:
Clean 135 pounds
Ring dips

Let's welcome Megan and Sonia, the newest members of CrossFit Moncton
Let's welcome Megan and Sonia, the newest members of CrossFit Moncton

23 thoughts on “Intro Pack!”

  1. CFWU x 3

    Strength – Back Squat – 3-3-3-3-3 / 45-55-60-70-75

    WOD: “Elizabeth”


    Squat Cleans
    Ring Dips (Parallettes)

    Time: 10:23

    Nice work this morning everyone.

    Welcome Megan and Sonia. πŸ™‚

  2. Thanks for sticking around after mom.

    Elizabeth, with full squat cleans (135#) and strict ring dips.



  3. Great job everyone. Welcome Sonia and Megan.
    Strength 3-3-3-3-3
    Back squat 55-60-70-75-80 Thanks Jane for sharing
    WOD “Elizabeth”
    Squat cleans (35lbs)
    Time 5:41

  4. WELCOME Megan and Sonia!

    Warmup x 3

    Strength: Front Squat
    95-115-135-145(PR for reps)-155(PR)

    WOD: “Elizabeth”
    95lbs Cleans
    I underestimated this workout and went for 95lbs cleans. I still need a lot of practice on the technique so 95lbs might have a been too much. I was gonna go with ring dips, but halfway through the first round of cleans, my shoulder started to hate me again. I settled for regular parallette dips and finished the last round with 9 ring dips with feet up on a box.

    Time: 9:25

    Good time, but not happy with the workout at all. I went too hard on cleans and not hard enough on dips.

  5. You’re welcome. You were great as Rx’d.
    CFWU X 3
    Strength 3-3-3-3-3
    Cleans 35-40-45-50-55

    WOD “Elizabeth”

    21-15-9 of:
    Squat Cleans (45 lb.)
    Bar Dips
    This was a painful workout. Sorry I swore so much at you Kevin

    Welcome Sonia and Megan.

  6. Kevin, know how you had told me to apply as a french imersion supply teacher….

    what subjects do i check off, is it only french?

    when you do french imersion, your teaching all subjects right?

    1. I’d check off all the subject you’d feel comfortable with. You don’t really do much “teaching” as a sub, but it helps to know some of the material.

      I think you can pick Moncton, Petitcodiac and Tantramar for areas. You can select all of them if you want, just depends on how far you want to drive. All the schools are no longer than 45 minutes from Moncton.

    2. thanks!!! πŸ™‚

      my partner might be working late for the rest of the week. πŸ™ I will call you tonight if this is the case!

  7. Hey Kevin, I will need to cancel my registration for tonight class. I still don’t feel good! I hope I’ll be able to come tomorrow or thursday.

  8. CFWu x 3
    Strength 3-3-3-3-3
    Shoulder Press

    “Elizabeth” 21-15-9 of
    Squat Cleans(135/95- I did 95)
    Ring Dips (sub parallettes)
    10:02 PR by 6 seconds with the same weight in Jan 09

  9. CFWU X 3
    Strength 3-3-3-3-3
    Cleans 55, 65, 65, 65, 70, 80

    WOD β€œElizabeth”

    21-15-9 of:
    Squat Cleans (65 lb.)
    Bar Dips
    = 7:58

    * No 400 m Med Ball Run.

  10. STRENGTH –> Push Press 3-3-3-3-3

    My left shoulder is still weak from that pool party…so I didn’t go all out on those presses.

    WOD –> Elizaneth

    Squat Clean (135#)
    Ring dips (no kip)

    TIme: 11:13

    Cleans felt pretty good. The first 6 of the 21 felt bad but after, I did them 2 at the time and it went pretty good! Happy with my time. Last time I did it, it was with 115# and I did 10:49 (January 29th 2009) and I don’t think they were squat cleans.

  11. CFWU x3

    Strength: Back Squat 3-3-3-3-3

    WOD: Elizabeth

    Squat Clean (45)

    Time: 8:40

    Great job Elissa and Rob!

  12. thanks Tracy!

    Kevin or anyone that knows:

    for the Rich’s Peanut Butter cups (in one of the newsletters)

    – where do you buy fructose?

    – what if the protein powder is not zone? do i have to go and compare all the ingredients? My protein powder does not have any sugar in it..


    Does anyone have any meals to recomende? I want to start making a new meal everyday to add some knowledge in my cooking skills…. that are horrible at the moment! I want to learn how to actually cook stuff..

    like today I boiled and fried maqueral. Never did that on my own before.

    1. You can get fructose at Superstore. It just looks like fine sugar.
      You can use protein powder that doesn’t have sugar added (like yours).
      I have a Zone Meal book at the gym. Take a look through it.

  13. CF WU x 3
    Strength: Back Squats 3 @ 45/95/145/160/ 175 PR for Reps.
    WOD: Elizabeth 21-15-9 / Squat Cleans @ 95 & Ring Dips
    Time 12:11

    Great to get back from vacation, nice to see everyone again.

    Welcome Megan and Sonia!! πŸ™‚

    Kevin: Great work on the Intro Pack!!

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