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.


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)


About crossfitcphs

PE Teacher at Carleton Place High School
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