CANUSA BARBELL CLUB
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SCHEDULE UPDATE:

Labor Day
10:00am Hero WOD in St. Clair Shores
11:00am Hero WOD in Sterling Heights

They will be the only classes on Monday. Sat and Sun will run as usual in both locations.

Starting next Tuesday in SCS the 11am Class is moving to 12 Noon Monday – Friday.

Just a reminder, this Saturday (August 16th), we have a FreeFit in St Clair Shores (bring a friend or come yourself, either way it’s free).

And in Sterling Heights, we are hosting our annual MCCF Summer Open, so there will be no regular WOD, but come on out and enjoy watching the competition.

Monday
Snatch 5 x 3 (roughly 70%)

EMOTMx24
1: 3 DB Snatch (3 each Arm)
2: 30 double unders
3: 40 sec plank holds

Tuesday
10 MIN TGUs

Open WOD 14.4

14 min AMRAP
60 Cal Row
50 Toe to bar
40 Wall balls 20/14-9ft tgt
30 Cleans 135/95 (anyhow)
20 Muscle ups

Wednesday
BS/FS/DL/OHS/BP

20 Min AMRAP
10 Pushups
10 Deadlift 135/95
10 Bar facing Burpees

Thursday
C&J 5 x 2 cleans + 1 Jerk

1200m run
3 rounds
12 Power cleans 155/110
12 Ring dips

Friday
BS/FS/DL/OHS/BP

1 Round every 5 min x 5
400m run/500m row
10 Thrusters 115/75
10 C2b Pullups

*EXTRA CREDIT-10 EMOTMx10 Heavy swings

Saturday
4 rounds for time:
12 Burpees
24 Pushups
36 Squats
Run 400m

We will be having the mini grand canyons in our parking lot repaired Thursday and Friday in Sterling Heights. You will have to enter our lot from off of Van Dyke, either at Aldi or by Olga’s.

Monday
15 Min of TGUs

For time
20 Burpees
30 Thrusters 95/65
20 Burpees
25 Thrusters 115/75
20 Burpees
20 Thrusters 135/95
20 Burpees
15 Thrusters 165/105
20 Burpees
10 Thrusters 185/125

*25 min time cap

Tuesday
BS/FS/OHS/DL/BP

5 rounds For Time:
50 Double Unders
400M Run

Wednesday

Snatch
20 min work up in weight 1 Hang Snatch + Snatch Balance

for time
10 rounds
10 toes-to-bar
12 wall ball shots
RX= Unbroken for each piece!

Thursday
BS/FS/OHS/DL/BP

12 min EMOTM
Odd mins: 12 Deadlifts
Even mins: 4 Cleans
Use the same barbell; Should be around 70% 1RM of clean

Then

EMOTM 8 min
5 pull ups
10 push ups
15 air squats

Friday
20 min Clean
Stop clean pull + Hang Clean

14 min AMRAP
1 rope climb
10 Single Arm kb swing 53/35
20 abmat situps
*Add 5 sit ups each round

Saturday
Partner WOD

150 Thrusters 95/65
1 partner works while the other partner runs 200m

The new location for Motor City CrossFit – St Clair Shores:
MCCF SCS

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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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