Monday, January 20 Gym Open at 5:30pm

Registration for Oh My WOD started yesterday. This was a great event last year. Hope to see some of you there.
CrossFit Brockville's photo.
Saturday, April 26 at 8:00am
Cost is $69.00 and includes t-shirt and BBQ – it is selling out quick.

1. STRENGTH:

Perform the following squats for 8 minutes:

  • even minutes perform 3 Front Squats @ 70% of your Front Squat max
  • odd minutes peform 5 Back Squats with same weight

2. Conditioning:

25 Wall Ball Shots
25 KB Swings
20 Wall Ball Shots
20 KB Swings
15 Wall Ball Shots
15 KB Swings

3. Strength and Conditioning
.
“Ten Minute Capacity Test”

For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females) (weight can be scaled)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead (weight can be scaled)
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

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About crossfitcphs

PE Teacher at Carleton Place High School
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