Monday, April 01


  • yes, tonight’s WOD will involve Squats
  • there is still room in the Outlaw North Olympic Lifting seminar on April 20th – see me if interested!
  • Thanks to Casey Gardiner, super paramedic, for donating $100 to DicFit!
  • Congrats also to all of the lads who are still pushing and testing their limits in the CrossFit Open Games – one more workout this week!
  • as the weather improves, start bringing gear that will allow you to run outdoors once in a while as part of a WOD.


  • 2 laps of halls
  • Track drills in hall (A’s/B’s/butt kicks)
  • shoulder/hip and ankle mobility drills


  •  back squats


  • work up to a 1 rep max of Back Squat

 Partner Met-Con WOD:

working with a partner as a team; one person working at a time

20 minute time cap for the following:

  • 50 push ups
  • 50 box jumps
  • 50 pull ups
  • 50 goblet squats
  • 50 KB swings
  • 50 wall balls
  • double unders (or single unders if necessary) until the 20 minute time cap is up)

About crossfitcphs

PE Teacher at Carleton Place High School
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