Monthly Archives: April 2014

Monday, April 28 Gym Open @ 5:30pm

  Congratulations to Jackson Glover from CrossFit CPHS for finishing in 3rd place in his first official CrossFit competition at CrossFit Brockville this past weekend! Jackson is also competing this coming Saturday in Ottawa at a comp hosted by CrossFit … Continue reading

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Thursday, April 24 Gym Open @ 6:30 am

  STRENGTH: 1 Squat Clean EMOM for 12 minutes heavier each round focus is one catching it in the squat (meeting the bar) Met-Con WOD: AMRAP for 3 minutes: 5 Pull Ups 7 Goblet Squats 10 KB Swings Rest for … Continue reading

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Monday, April 21 Gym is open @ 5:30 pm

  class is on tonight as usual STRENGTH: 2 sets of 5 reps of Front Squats @ 80% 2 sets of 3 reps of Front Squats @ 85% 3 sets of 1 reps of Front Squats @ 90% Met-Con WOD: … Continue reading

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Friday, April 18 Gym Open @ 8:00 am

We are going to do Event 1 and Event 3 (if interested) I will have an alternative Met-Con WOD for those who don’t want to do Event 3 You are welcome to do 2 or 4 as well if you … Continue reading

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Thursday, April 17 Gym open @ 6:30 am

  see you at 6:30 am:) we are doing these Russian Dips for sure….. STRENGTH: 3 minutes to do as many Bodyweight Squats as possible You may re-rack at any point Met-Con WOD: “300″ 25 Pull Ups 50 Deadlift @ … Continue reading

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Monday, April 14 Gym Open @ 5:30pm

Trevor Smith will be the Big Wheel tonight as I am taking my family out to celebrate my honey’s birthday. The following video is well worth the 9 minutes…   STRENGTH: HEAVY Deadlifts for our Strength today, so make sure you set up … Continue reading

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Sunday, April 13 Gym open @ 11:00 am

  STRENGTH: 1 rep max of Weighted Pull Ups Met-Con WOD: 10 rounds of the following: 1 minute of Rowing 15 seconds of rest 30 seconds of Push Ups 15 seconds of rest or if you need some weight: 20-15-5 … Continue reading

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