Monday, September 16

Photo: Me, Kilt, Gorm and Andre judging others... At the Underground Series event

DICFIT crew well represented at the Underground Series CrossFit competition at Terry Fox Track in Ottawa!

3 new bars; 8 x 45lb elite bumpers; and 8 x 15lb bumpers arriving soon!




  • FRONT SQUAT – 10 minutes to find your 1 REP MAX
  • high elbows; knees out

Met-Con WOD:

3 rounds of the following:

  • 5 Front Squats 115/65 lbs
  • 7 Toes to Bar or version
  • 9 KB Swings
  • rest 2 minutes
  • Repeat this for a total of 4 cycles!


  • 2 sets of 10 reps – Handstand Push Ups (or a scaled version)

About crossfitcphs

PE Teacher at Carleton Place High School
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