Wednesday, September 2 Gym Open @ 6:20am

“In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?”–Jesse Owens


  • 10 Med Ball Cleans
  • 10 Med Ball Sit Ups
  • 10 Behind the neck Split Jerks with bar


the following workout is courtesy of our friends at Outlaw North

  • EMOM for 12 minutes of Clean and Jerk
  • must be successful in two successive rounds to move up weight

Met-Con WOD:

Time cap of 15 minutes.

5 rounds of the following:

  • 5 Power Cleans @ 135/95
  • 10 Push Ups


5 rounds of the following:

  • 5 Deadlifts @ 135/95
  • 10 Wall Balls

About crossfitcphs

PE Teacher at Carleton Place High School
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