Thursday, January 2, 2014 Gym open @ 3:00 pm

  • What a great way to start the New Year with a solid crew of athletes busting out the “Good Bye 2013; Bring on 2014 Season’s Beatings” WOD
  • Gym will be open at 3:00 pm

From Tim Ferris (The Four Hour Body)

“Who are the 20% of the people who give you 80% of your enjoyment and propel you forward, and which 20% cause you 80% of your depression, anger, and second-guessing?”

Identify your positive vs. negative friends/acquaintances and find out how you can increase your time with the positive folks and reduce or eliminate time with the negative. This may seem harsh but, “If someone is not making you stronger they are making you weaker.”


  • 1 minute max reps of Squats @ BW for guys/3/4 BW for gals
  • rest 2 minutes
  • 1 minute max reps of Squats @ 3/4 BW for guys/1/2 BW for girls
  • rest 2 minutes
  • 1 minute max reps of Squats @ 95/65

Met-Con WOD:

  • 5 Deadlifts @ 225/135
  • 10 – 1 Box Jumps
  • 20 – 2 Sit ups


  • 5 Deadlifts, 10 Box Jumps, 20 Sit Ups
  • 5 Deadlifts, 9 Box Jumps, 18 Sit Ups
  • 5 Deadlifts, 8 Box Jumps, 16 Sit Ups
  • and so forth…




About crossfitcphs

PE Teacher at Carleton Place High School

Posted on January 2, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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