Monday, March 14 Gym Open from 3:30 to 5:15pm

  • Hey, folks!
  • I can’t run the class at the usual time as my wife has a CT scan in Ottawa over the normal class time
  • My son Josh also snapped his arm and wrist Snowboarding last night, and so with surgery now, and a pick up tomorrow morning, ….
  • My phone also went “blue screen of death”, so you need to go facebook to reach me.


AMRAP 3 minutes of:

  • 10 calories on Rower or Airdyne
  • 10 Box jump-overs
  • 5 Pull-ups
    The primer is extremely important this week. Go hard for three minutes and recover. You’ll be glad you did.

Rx Workout 16.3

7-min. AMRAP:
10 power snatches
3 bar muscle-ups

M  75 lb.     F 55 lb.

Scaled(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Afterwods…. (get it, it is funny)


On the Minute for 16 minutes:

We will discuss useful loading parameters

  • Even Minutes – 4 Front Squats
  • Odd Minutes – 8 Back Squats


About crossfitcphs

PE Teacher at Carleton Place High School
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