Monday, March 12 Gym is Closed

  • Just a reminder that the gym is closed for today and tomorrow
  • workout is posted for the benefit of those who have places to work out



  • Row 40/32 Calories
  • 10 DB Bench Press
  • 10 DB Flyes
  • 10 Hollow Rocks


Back Squat as follows:

  • 1 set of 10 reps @ 40% of your true Max
  • 5 sets of 10 reps @ heavier each set

REST 2:00 between sets (or as needed)

Met-Con WOD:

AMRAP in 20:00 of:

  • Row 20 calories
  • 20 AB-Mat Sit Ups
  • 20 Deadlifts @ 185/135
  • 20 Push Ups
  • 20 Jumping Lunges
  • 20 Wall Balls (if you don’t have area for Wall Balls, do Thrusters with a single KB)

About crossfitcphs

PE Teacher at Carleton Place High School
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