88 thoughts on “Rain or shine”

  1. WU x 2
    Strength – Practice Snatch balance x 3

    WOD: Run 3km
    Time: 19:25
    Cash out – legs & back stretch

  2. 50 No show Burpees

    Practice Snatch Balance 5’s

    Run 3km

    Good push at the end Gilles and Andy, you guys made me go a lil bit faster, Gilles I was not going to let you pass me hehe :)!!
    The run felt good this morning!!

  3. WU x 2
    Strength – Practice Snatch balance x 3

    WOD: Run 3km Modified for 3K Row

    Time: 14:21

  4. WU X 2
    Deadlift X 5
    WOD: 3KM
    Time:16:15 (Longest I have ran without stoping)

  5. WUx2

    Push Jerks 5â€ēs

    Run 3km
    Time=12:59 or 4:19 mins/km

    If I can keep that pace for another 2km I will be on track to beat my 5k runs from last year.

    Great Job 6am

  6. Heather (Mum)

    WU X 2
    Strength X 5
    Shoulder Press
    WOD 3k run
    First time to do this. Happy to finish.
    Time 26:02

  7. Wu X 2
    push jerk; 5 @ 95, 105, 115, 125, 130, (pr by 5)
    thanks for the pointers Pat

    3 km run
    (had a goal of under 15:00 cutting it close)

    Gregg and Sebastian excellent times guys, you two were flying!

      1. next time you will be passing me and waiting to cheer me on when i get to the finish line.

  8. Mobility
    WU x 2
    Strength- Push Press x 5
    60-65-70-75-80-85-90 (PR by #10)

    WOD: 3km
    Time: 14:25

    Haven’t done any distance running all winter, so it will be fun to compare this after the summer/training. Thanks Michelle for letting me tag along 🙂 haha

    Great job 6am!!!

  9. We have a new program starting on June 11th called CrossFit Prep. For those that want to try CrossFit or think they need to get in shape before they start our regular classes, this is for them.

    It starts June 11th, every Monday and Wednesday at 7:45pm for 6 weeks. Cost is $100.

    If you know someone who might be interested, get them to contact me at [email protected]

      1. Nope, the movements that are in Fundamentals will be covered during the 6 weeks so after the CrossFit Prep they can move onto regular classes.

  10. CW x 2 (no overhead squats)
    Back squat (very light due to crazy sore quads) 3 rounds of 10 @ 45lbs
    WOD with my pup, Murph – 13:29
    Thanks Kevin for entertaining my little Lydia. 🙂

  11. WU X 2

    Push Jerk 45-65-85-95… (5#pr) Im so tired and not feeling so good today!

    Wod: 18:18

    I really sprinted on the last leg of the course…. pooped at the end!

    great job 4:!5 class and everyone else too!

  12. WU x 2
    Strength – Practice Snatch balance x5

    WOD: Run 3km
    Time: 14:46

  13. WU X 2
    Strength – Practice Snatch balance x5
    stick – 15- 20- 25-35-45

    WOD: Run 3km
    Time: 19:37
    Ran 3km in Fredericton Victoria Day last year 22:59 so unofficial PR of 3:22. Pretty happy with that! Quads hurts, hamstring hurts but still smilin’ 🙂

  14. WUx2

    Strength – Practice Snatch Balance
    x5 stick-45-65-75 then x3 85-85-95-95

    WOD: Run 3Km

    Time–> 13:36

    Stretching – Foam Rilling – lacross ball on shoulders

    Lots of great times today! Lots of great efforts from everyone! Hats off!

  15. WU x 2
    Stretching – very sore from yesterday

    WOD: Run 3 km

    Time: 18:06

    I think running is my goat!! My goal was under 20:00 and I surpassed that! Yeah!

  16. WU X 2
    Strength Push Jerks -65-85-95-115

    WOD: Run 3 km

    Time: 12:58

    Great job Shawn!! Couldn’t catch you but thanks for setting the pace! Nice work Corinna!

    Yeah CrossFit Dragon Boat team!! Get your spandex and wrist bands out!

  17. WU

    Practiced Snatch Balance

    WOD: 3km run

    Time: 13:52

    Thanks for keeping me in the game Chris.

    It was lot of fun doing the Cross Fit Kids class with you tonight Ron. Good job buddy!

    1. Awesome job with the kiddos tonight. You are great with them 🙂

      Nice work on the WOD too, Miss Speedy 😉

    2. Thanks Coach, it is not hard to tell you teach for a living because your awesome with the kids. love coaching with ya.

  18. WU x2
    Shoulder Press 5X 45-55-60-65F-65F-65 Yay!!
    No PR today….this is my 1st strength day since starting in Feb that I’ve not gotten a PR, let alone barely repeated my last weight. Thanks for the tip Kevin and cheers from Lora, Jeff and others it definitely got me through it:)

    3km run 15:04…. Darn wanted under 15 min!! But I was feeling yesterday’s squats for sure and got the route confused not wanting to sprint and push too soon.

    Two classes in a row tonight 🙂

    Snatch balance 5x 25-35-40-45-50 felt good, like these…baby steps to that goal of 75# snatch!! I see snatches in a workout in the near future…. 🙂 time to take that goal off the board!!

    2nd 3 km run 15:08 ….well I guess I’m consistently just shy of 15 min!! Tough last stretch until I began my sprint.

    Good job everyone!! Not many WODs I’d do back to back but this couldn’t have been better for it 🙂

    1. Two classes in a row? You must have had energy to burn. 😉
      Great job on the WOD(s) and on your presses.

    2. Two runs Krista! Good work! I am curious to see how your body is going to feel tomorrow…smiles..

  19. What an AWESOME evenning!!!!! 11 minutes PR with my 3K run ( 17:24 ), and then, tons of fun at the Dragon Boat Race practice!!
    Can’t wait till Saturday!! 😀

    1. I am so proud of you Nadine! You have made so much progress and you look fabulous to boot!

    2. Yes, I feel GREAT!! Thanks everyone!! First time I ever did the 3K run is when I just started last october, and it took me 28 minutes!! lol
      But thanks to crossfit, and especially to you guys, I got the will to keep at it and improve day after day!! I LOVE crossfit… and everyone in it! 🙂

  20. Mobility
    WU x 2
    Strength : Push Press 5 x 30-35-40-45-50
    Practiced snatch balance
    WOD : 3km run
    Time : 14:58
    Thanks for showing me the way people !! I had no idea it was already over, I was going for another round haha !! My goal was to finish under 15min so I juuuuust made it 🙂 Love running !!! Tonight was great 😀 Good job everybody !

  21. WU x 2

    Strength – Practice Snatch balance x 3


    WOD: Run 3km

    Time: 15:03

    Had nothing left in my legs to keep pace with you when you passed me Frank — nice work!

  22. WU x 2

    Strength – Practice Snatch balance -x5


    Dragon boat practice for a cashout; fun time

        1. Paula-Marie aka PM

          Isn’t that considered cheating..or at least giving him an advantage..Just kidding. You did great!!!! love mom

  23. Mobility
    WU x 2

    Strength – Practice Snatch Balance (x10)
    *thanks for the coaching Patrick 🙂

    WOD: 3km run
    Time = 14:02
    *earlier today I was hoping for sub-15. While doing the warm-up I got sub-14 in my head….so I kind of have mixed feelings about this result. :-S Something to work toward.

    1. Not mixed feelings, you must have meant just ‘mixed up’ ?? that’s a great run!! 🙂 No confusion in that, you did great!

  24. Paula-Marie aka PM

    WU X 2

    Strength-Frt squats X 5
    20,25,30,35,45,40 (yes I went from 35 to 45 by mistake…still a newbe thanks for pointing out that extra weight Kevin)

    WOD: 3 km run

    loved the practice Dragon Boat racing..can’t wait for saturday 🙂

  25. 1xmob

    Strength Deads x 5
    135×10-225×8-275-285-295 (pr for reps) felt great on these tonight!

    Snatch balance
    Dowel x 10-45-45-45-65-65-65

    3km run
    Felt good on the run, but felt like wind was in our face through the whole thing? Great job 6:45 class.. Nice work setting the pace gabe..

  26. Nice run! Wind? What wind? Maybe it felt like it was in your face the whole time because you were going so fast?! Hmmm? Hmmmmmmm? LOL

  27. WU x 2

    Strength – Worked with Kettle Bells 40# and 53#

    WOD – “3km Run”
    Time: 13:37

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro