Author Archives: crossfitcphs

About crossfitcphs

PE Teacher at Carleton Place High School

Monday, February 24 Gym Open @ 5:00pm

WE look forward to Erin’s return PREPARATION: Run, Row, Ski or Bike for 3:00 20 Air Squats + 15 Goblet Squats  20 Hollow Rocks 10 Single Arm Thrusters with KB (10L/10R) ankle and hip mobility of your choice 5 reps … Continue reading

Posted in Uncategorized | Leave a comment

Friday, February 21 Gym Open @ 6:05am

We wish the Brule’s a wonderful cruise:) PREPARATION: Row/Ski 500m or Bike 1000m 10 reps of DB Bench Press with bands around wrists 10 reps of Dual DB Rows with band around wrist 10 reps of DB Rows with feet … Continue reading

Posted in Uncategorized | Leave a comment

Thursday, February 20 Gym Open @ 6:05am

PREPARATION: Row/Ski 500m or Bike 1000m 10 Good Mornings with KB on back 10 Toe Touches (Downward Dog Position) 10 Glute Bridges with rubber band around knees STRENGTH: Using 100% of your recent Deadlift Max, complete the following:  1 set … Continue reading

Posted in Uncategorized | Leave a comment

Wednesday, February 19 Gym Open @ 6:05am

The quote applies to us more than to the kids:) PREPARATION: Row/Ski 500m or Bike 1000m Clean Technique Warm-Up 3 reps of each with an empty bar: Clean-Grip RDL Clean Pull from Below Knee Front Squat Hang Power Clean Clean … Continue reading

Posted in Uncategorized | Leave a comment

Tuesday, February 18 Gym Open @ 6:05am

PREPARATION: Row/Ski 500m or Bike 1000m Rubber Band Shoulder Prep 10 Shoulder Dislocates with PVC 10 reps of Hindu Push Ups  a few reps of “a Double Weight Plate Muscle Snatch Overhead Knee Lift and Plate Push thingy”…. 3 reps … Continue reading

Posted in Uncategorized | Leave a comment

Friday, February 14 Gym Open @ 6:05am

Deadliftin’ Di’s PREPARATION: Row/Bike/Ski 20 Calories 10 Push Ups 10 Rubber Band Rows 10 Seated DB/KB Press STRENGTH: Using 100% of your Bench Press Max, complete the following:  1 set of 6 reps @ 50% 1 set of 5 reps … Continue reading

Posted in Uncategorized | Leave a comment

Thursday, February 13 Gym Open @ 6:05am

PREPARATION: Row/Ski 500m or Bike 1000m 10 Good Mornings @ 75/45 5 Inchworms 10 Single Leg KB Deadlifts 5 KB “High Pull and Catch”  STERNGTH: Using 100% of your Max, complete the following:  1 set of 6 reps @ 50% … Continue reading

Posted in Uncategorized | Leave a comment