Monday, October 14 Happy Thanksgiving!


  • Class will be held at the usual timeslot of 5:45 pm (ish)
  • the gym will be open at 5:30 pm
  • Note: I am ordering CrossFit CPHS t-shirts, tank tops, hoodies and wrist wraps (hoodies are $40; everything else is $20) – I will have a order form for you. Order will be made a week from tomorrow – cash or cheque to “CPHS”)


  •  DEADLIFT  Speed Pulls
  • 8 sets of 2 reps @ 60% of your 1 rep max
  • every 30 seconds (your last set begins at 3:30 on timer)


This is designed to be a timed WOD whereby you do as much as you can in 20 minutes… if you need to cut back on anything, cut the wall balls and toes to bar.

  • 50 Wall Ball 
  • 50 Double Unders/100 Single Skips
  • 40 Box Jumps
  • 40 Toes to Bar/knees up
  • 30  Pull Ups
  • 30 Burpees
  • 20 Power Clean and Jerks 95/65 lbs (you may naturally use more or less)
  • 20 Front Squat 95/65 lbs
  • 10 Power Snatch 95/65 lbs
  • 10 Overhead Squats 95/65 lbs



About crossfitcphs

PE Teacher at Carleton Place High School
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