Saturday, January 2 Gym Open @ 9:15am

We are all self-made men and women, but only the successful take credit for it.

We all come into this world the same, naked, scared and ignorant. After that, the life we end up with is simply a result of the all the choices we make. You make choices and then your choices make you.

Our biggest challenge is not that we intentionally make bad choices, it’s that we sleep walk through our choices. Nobody intends to be obese, get divorced or go bankrupt – it’s a results of a series of small, bad decisions often made without acknowledgment.

Small, seemingly insignificant choices compounded over time lead to great successes.

Nic Peterson

  • Ben and Krista are training at 9:15am , so the gym will be open until 10:45am


In Partners, with Med Balls perform:

  • 10 chest throws
  • 10 Overhead Throws
  • 10 Squat Throws
  • 10 x 3 MB squats + throw + 1 burpee (your partner squats while you do the burpee)
  • 10 MB Situp to throw


  • Burgener Warm Up


EMOM for 10 minutes of :

  • 1 Snatch Balance + 1 Overhead Squat
  • increase wight accordingly

Met-Con WOD:

AMRAP in 8 minutes of:

  • 15 Overhead Squats @ 95/65
  • 10 Deadlifts @ 95/65
  • 5 Power Snatch @ 95/65
  • this format can be modified to 12/8/4


the in the next 5 minutes find:

  • 1 rep Max Clean and Jerk

About crossfitcphs

PE Teacher at Carleton Place High School
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