CANUSA BARBELL CLUB
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Check us out on Instagram for daily pictures and videos. #motorcitycrossfit

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Kaizen hockey kids getting some off ice training.

CF vs PT

Curious about CrossFit? Come try it out for Free every Saturday in November at 10am, St Clair Shores (11/Harper).

Reminder we are running WOD for WARRIOR Friday Night Nov 7th. The start time will be 5:30,6:00,6:30,7:00 and 7:30. Come anytime time and jump into any of these heats. You do not need to be a member to come by and work out.

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First off, a Question: What is the best form a social media to keep gym members in the loop and engaged?
We are taking responses on our Facebook page, but if you aren’t on Facebook, eMail us at motorcitycrossfit@gmail.com
A- Web Site
B-Facebook
C-Instagram
D-Snapchat
E-Other that I don’t know about because I’m over 40?

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Monday
BS/FS
20 Rep Max

For Time
100 Air Squats
75 Abmats
50 KB Swing 70/53
25 Pull Ups

Tuesday
C & J
WOD:
5 Rounds for time:
5 Squat Cleans 155/105
400m Sprint

Wednesday
TGU’s 15:00

For time
21-18-15-12-9-6-3
Thrusters 95/65
Over the bar facing Burpees

Thursday
BS/FS/OHS/DL/BP/SP

200m Farmers Carry 53/35
30 DL @275/205
100 Abmats
*More for work and not for time

Friday
Snatch

7 RFT:
20 Wall Balls
10 Box Jumps

Saturday
Benchmark Saturday

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Contact us:
Phone: 586 834 7282
eMail: motorcitycrossfit@gmail.com

Find Us On Facebook!

Owners Contact Info:
Main MCCF Phone:
(586) 834-7282

Matt DeMinico
mdeminico@gmail.com
(586) 258 8571

Vincent Palazzolo
tacopr624@gmail.com

Joanna Palazzolo
joanna.palazzolo70@gmail.com

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Active Duty Military Members
If you are a Crossfitter and on leave, stop by and get a work out on us. Its the least we can do for you serving. Thank you
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