Category Archives: Uncategorized

Tuesday, September 18 Gym Open @ 6:05am

Great effort by all!! PREPARATION: Row 500/400m 10 Alternating Cross Toes to Bar 10 KB Windmills 6 reps of High Hang Power Snatch @ bar 6 reps of Hang Power Snatch @ 65/45 STRENGTH: E2MO2m, for 16:00 (8 sets) 1 … Continue reading

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Monday, September 17 Gym Open @ 5:15pm

  Melanie started last week, and seems to have found the Kool-Aid PREPARATION: Run 2 laps or Row 400m 15 OHS with PVC or light bar 10 Drop Snatch with PVC or light bar 10 Goblet Squats with a 2 … Continue reading

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Friday, September 14 Gym Open @ 6:05am

PREPARATION: Row 500m 10 KB Push Ups 8 Plyo Push Ups 6 Cable Flyes STRENGTH: Bench Press as follows: 6 reps @ 50% 2 reps @ 70% 2 reps @ 70% 2 reps @ 75% 2 reps @ 75% 2 … Continue reading

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Thursday, September 13 Gym Open @ 6:05am

Congrats┬áto CPHS alumnus, Jake Burke, for winning a StrongMan comp in Russell this past weekend. Events included: AMRAP for 1 minute of pushing a 90lbs circus dumbbell overhead; a 40′ tire flip @ 450lbs; an 80′ yolk walk @ 450 … Continue reading

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Wednesday, September 12 Gym Open @ 6:05am

┬álike a boss… PREPARATION: Row for 2:00 10 DB Power Cleans 10 DB Single-Arm Push Press STRENGTH: 5 reps of Hang Power Cleans 5 reps of Tall Power Cleans https://www.instagram.com/p/BnB04iLBokE/embed/captioned/?cr=1&v=12&wp=602&rd=https%3A%2F%2Fcrossfitcphs1.wordpress.com&rp=%2F#%7B%22ci%22%3A0%2C%22os%22%3A1320.5000000016298%7D 5 reps of Power Cleans 3 reps of Hang Squat … Continue reading

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Tuesday, September 11 Gym Open @ 6:05am

and we have a damn fine one! PREPARATION: Row 15/12 Calories 10 Push Ups 20 Kneeling DB Press STRENGTH: since we did our Snatch work on Monday night, we will change the focus for this morning’s Strength component Strict Press … Continue reading

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Monday, September 10 Gym Open @ 5:15pm

PREPARATION: Run 1 lap or Row 400m 6 Burpees Snatch Warm-up (5 reps of the Invictus warm-up) STRENGTH: Every 90 seconds, for 6:00 (4 sets) of: 1 Snatch Pull + 1 Hang Squat + 1 Squat Snatch @ 60%, 60% … Continue reading

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