Monthly Archives: August 2018

Friday, August 31 Gym Open @ 6:00am

Congrats to our CrossFit CPHS member, Evie (and her crew), for a wonderful podium finish at th Canadian Kanoe and Kayak Championships. Evie also finished with a silver in her C1-200m and a 7th in her C1-1000m:) PREPARATION: 3 minutes … Continue reading

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Thursday, August 30 Gym Open @ 6:00am

PREPARATION: Row 400m/320m then: EMOM for 5:00 of: 5 Arm Curls with bar 5 Hand-Release Push Ups 5 Strict Shoulder Press with bar 5 Sit Ups STRENGTH: Deadlift as follows: 8-7-6-5-4-3-2-1 reps heavier each set (first set should be approximately … Continue reading

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Wednesday, August 29 Gym Open @ 6:00am

PREPARATION: Row 600m/480m 5 Strict Press + 5 Push Press + 5 Front Squat with bar 10 Thrusters @ 65/35 STRENGTH: Since we did Cleans on Monday, we are switching it up: Take 15:00 to establish a heavy 3 rep Thruster … Continue reading

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Tuesday, August 28 Gym Open @ 6:00am

It is nice to be back:) PREPARATION: Row 500m Snatch Warm-up STRENGTH: E2MO2M, for 16:00 (8 sets): 2 reps of Power Snatch from 2″ Below the Knee  (pause two seconds in the low hang position – 2″ below the knee … Continue reading

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Monday, August 27 Gym Open @ 5:15pm

  PREPARATION: Row 20 Calories 20 Air Squats 15 Goblet Squats 10 Overhead Squats with bar STRENGTH: E2MO2M, for 10:00 (5 sets), complete the following: 1 Squat Clean + 1 Front Squat + 1 Jerk start @ 55% of your … Continue reading

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Monday, August 13 Gym Open @ 5:15pm

PREPARATION: Run 1 lap 8 Burpees + 8 Pistols 5 reps of the opening Complex with bar 2 reps of the opening Complex with 40% STRENGTH: E2MO2M, for 8:00 (4 sets), complete the following Complex: 1 Hang Power Clean + … Continue reading

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Friday, August 10 Gym Open @ 6:00am

PREPARATION: Row 600m 10 Incline DB Press 8 Incline Flyes 6 DB Floor Press STRENGTH: Superset the following: DB Bench Press/Single-Arm DB Row: 10 reps 8 reps  6 reps 4 reps 2 reps Heavier each round DB Pull-Overs as follows: … Continue reading

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