Author Archives: crossfitcphs

About crossfitcphs

PE Teacher at Carleton Place High School

Friday, SNOWvember 16

Kelsey and Doc came in to crush a little lunch-time WOD shovel driveway clear off vehicle PREPARATION: Row 300m 20 reps (maybe in a few sets) of band-resisted Bench Press 5 Elevator Spider Knees on Foam Roller + 10 Shoulder … Continue reading

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Thursday, GROWvember 15 Gym Open @ 6:05am

FUNthusiasm personified:) Thanks, Christie! PREPARATION: Row 900/700m 10 Single-Arm Turkish Get Up 10 Seated Single-Arm KB Strict Press 10 Landmine Rows with Griffin handle STRENGTH: Deadlifts as follows: E2MO2M, for 8 minutes (4 sets) of: Deadlift *Set 1 – 8 … Continue reading

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Wednesday, GROWvember 14 Gym Open @ 6:05am

It is great to have Colin Black joining us when he can PREPARATION: Row for 3 minutes 10 Clean High-Pulls with bar 8 Clean High-Pulls from a Riser Pulls  6 Tall Cleans (get up on toes) 4 of today’s Complex … Continue reading

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Tuesday, GROWvember 13 Gym Open @ 6:05am

PREPARATION: Row 800m/640m Barbell Warm-Up – 5 reps of : Snatch with empty Barbell Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee Repeat … Continue reading

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Monday, GROWvember 12 Gym Open @ 5:15pm

You folks are the best!!! PREPARATION: Run 2 laps or Row 400m 1:00 Hang from the pull up bar 10 reps of Lying Face Down Glute activators (of course I will show you) 10 reps of Banded Goblet Squats 10 … Continue reading

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Saturday, November 10 Gym Open @ 10:15am

Today we are doing the HEROES HOMAGE in support of families who are dealing with PTSD the gym will be open @ 10:15 am for warm-up we would like most people to start at the same time (@ 11:15 am), … Continue reading

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Friday, GROWvember 9 Gym Open @ 6:05am

PREPARATION: Row 750/600m STRENGTH: From the archives…    

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