Monday, July 29 Gym will be open at 5:30 pm

  • Rich Froning:  three-peat as CrossFit Games Champion!
  • I am roofing today, but I will be at the gym by 5:30 pm to open up for early-birds
  • remember that as new people show up, we need to be cognizant of the necessity of a proper warm-up and explanation of the WOD session

WARM-UP (same as last week):

  • Jump Shrug x5
  • High Pull x5
  • Muscle Snatch x5
  • Drop Snatch To Power Position x5
  • Overhead Squat x5
  • Sotts Press x5
  • Duck Walk: 5 steps forward and backward
  • Tall Snatch x5


  • 2 rounds of the Bear Complex (use a weight that you can perform 7 consecutive reps of the complex without putting bar down)
  • Bear Complex consists of the following:
  •  Power Clean
     Front Squat
     Back Squat
     Rack Jerk (Behind the neck push press)

Met-Con WOD:  This workout can be split in half and done with a partner, but it is designed to be done solo

  • 50 Wallball 
  • 50 Double Unders
  • 40 Box Jumps 
  • 40 Toes 2 Bar (or knees up)
  • 30 Pull-Ups
  • 30 Squats (95/55) weight may be scaled lower
  • 20 Cleans (95/55) or scaled
  • 20 Jerks (95/55) or scaled
  • 10 Snatches (95/55) or scaled
  • 10 Dips


  • Prowler Push in the parking lot

About crossfitcphs

PE Teacher at Carleton Place High School
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