Monday, August 26 Gym will open at 5:30 pm – class starts at 6:00 pm sharp!

  • The gym will open at 5:30 pm; class will start at 6:00 pm sharp!

WARM-UP:

  • run around the school outside once
  • at each corner (as in 3 corners) stop and perform 10 push ups; 10 mountain climbers and 10 jumping jacks)
  • grab a bar and walk the length of the hallway and back (or outside) with the bar in the rack position – keep core tight and elbows up
  • after your partner goes, repeat with the bar in the overhead position – again, focus on locking the arms out and maintaining a tight core
  • 20 air squats
  • hip opener stretch  http://www.youtube.com/watch?v=ZBCoxU02dHE

Tonight’s WOD was written by Pat Kelly (and performed by 70 of the members at CrossFit Closer)

STRENGTH:

  • take 12 minutes to establish a 3 rep Max Hang Power Clean and 1 Jerk

Met-Con WOD:

  • 3 minute ME (max effort) toes to bar (or your version)
  • 2 minute rest
  • 3 minute ME box jumps
  • 2 minute rest
  • 3 minutes ME KB taters (53/35)

This is a photo of Daniel Tyminski (CrossFit Games Competitor) – this is what effort looks like! This was taken by marielyssa at the SweatRx Championships last week in Toronto

Photo: TEASER! Sweat RX Championships 2013 #canfitpro #prodivision #OUTLAWinvitational

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About crossfitcphs

PE Teacher at Carleton Place High School
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