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 after 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!
Weighted Lunges – 4 x 6 reps
EMOTM for 10 min
Even: 10 Russian KBS
Odd: 10 HR Pushups
Please cancel my 6am, forgot to do it in the middle of the night. Thanks!
Sorry for the late notice please cancel my 7 am not feeling good thanks
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 🙂
Now then! That run with the kettlebell, I’m happy I was way behind so nobody could see me crying and waddling down the road lol.
Looking forward to the changes!
Please cancel 8:30
Thanks
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 🙂
Cashout: ughhh…..
Mob
WU x 1
2 min. row
Strenght
Weighted Lunges 4×6 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!!!
Awesome! The change up is good to see!
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!
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!
Great picture Nick!
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…
LOL!
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 🙂
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!
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
New schedule looks awesome!!! Can’t wait to get back!
Nooners on MONDAY!!! Yay!
GET BACK!!
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.
July……..1st?
hmmm and 6am FRIDAYS?
Yes red lips and 6am Fridays! Amanda, mostlikely mid July. 🙂
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.
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!
400m 80# KB run – 3:15
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
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…
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!
Now that it’s over I can put my score: 400 M run with KB 2:37 i think it was.
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
LOL Frank! You loved it I guess?
I am loving everyone’s response to the Cashout!
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 🙂 (I can say that now that it’s done..)
Fun class today!
Congrats on your 500th class Ange!
And to Heidi for 800!
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
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
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
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
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
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 🙂
Mobility & WU
Group WU
Weighted Lunges 40-45-50-55
WOD @ 40# with pushups from knees
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
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