Friday, November 11 Gym Open @ 6:11


Thanks to those selfless soldiers and their families who have (and continue to do so) put their lives on the line for all of us…


The Dynamic Warm Up Program

1) KB Swings x 10

2) KB Squats x 5

3) Band Pull-aparts x 20

4a) Spiderman In-step x 5/side

4b) T-spine windmill x 5/side

4c) Cossack Squat x 5/side

Run the circuit three times, completing the swings, squats, and pull-aparts each round. In round 1, do a Spiderman In-step x 5/side. In round two, complete T-spine rotation x 5/side. In the last round, complete a Cossack Squat x 5/side.



  • 1 set of 8 reps of Bench Press @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70% 
  • 1 set of 5 reps @ 72.5% 
  • 1 set of 5 reps @ 75% 
  • 1 set of reps @ 77.5%
  • 1 set of 5 reps @ 80%

Met-Con WOD:

Today, we will do the workout “Nutts” in honour of a brave Canadian:

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.



This workout can be scaled in any manner to suit your energy and sensibilities. The idea is to do the sense of it in the reverence as is intended.

For time:

  • 10 Handstand Push Ups
  • 15 reps of Deadlift @ 250/155 
  • 25 Box Jumps 
  • 50 Pull Ups
  • 100 Wallballs 
  • 200 Double-unders or 300 singles
  • Run 400 meters with a 45lb/25lb plate




About crossfitcphs

PE Teacher at Carleton Place High School
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