Monday, June 23 Gym Open @ 5:20 pm

 ATTENTION: I would like to make one more clothing order this week before school is out. If I order this week, the goods will be in our hands two weeks later  – I will need the cash up front:)

  • T-shirts (black, maroon, neon blue) $20
  • Muscle Shirts (black) $20
  • Racerback T-shirts for ladies (white, black) $20
  • Zippered Hoodies (Black, Maroon) $40
  • Pullover Hoodies (Black, Gray) $40
  • Long sleeve t-shirt hoodies (Black) $30


  • Strict Press/Push Press/Push Jerk/Behind the Neck Split Jerk complex
  • EMOM for 10 minutes (heavier each round)

Met-Con WOD:

“Lumberjack 20 Lite”:

20 Deadlifts 225/135  (275 is Rx)
Run 250m (400m is Rx)
20 KB swings 
Run 250m
20 Overhead Squats 95/55  (115 is Rx)
Run 250m
20 Burpees
Run 250m
20 Pullups   (Chest to Bar is Rx)
Run 250m
20 Box jumps
Run 250m
20 DB Squat Cleans 45/25
Run 250m


  • 3 sets of 8 Rear Delt Flyes
  • whatever Slater says….

About crossfitcphs

PE Teacher at Carleton Place High School
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