CANUSA BARBELL CLUB
CAN USA BARBELL CLUB photo BarbellClubV2_zpsde0e6f0c.png

REMINDER: See the schedule change in the next post below.

Monday
BS/FS/DL/OHS/BP

7 min AMRAP…
7 OHS 135/95
7 Chest to bar pullups
Rest 5 min
7 min AMRAP
7 Over the bar burpees
7 Shoulder to overhead 135/95

Tuesday
20 min work up in weight
1 Snatch + 3 OHS

WOD
Every 2 minutes for 20 minutes

Sprint 150 meters
5 Burpee Push ups.
*Drop down to do a burpee, do 3 push ups and then jump up to finish burpee.

Wednesday
TGUs 10 Min

“Fight Gone Bear”
135/95
3 rounds
1 min max reps of each
Deadlift
Power clean
Front squat
Push press/Jerk
Back squat
Rest 1 min

Thursday
BS/FS/DL/OHS/BP

5 RFT
Run 800
2 Rope Climbs
25 Ab Mat sit-ups

Friday
Strength= work up to a 1 rep max squat clean thruster

15 rounds
1 clean (power or full) 225/155# (this weight should be HEAVY, scale if needed)
5 Bar Facing burpees
*25 Min Time cap

Saturday
20 min AMRAP
3 Wall walks
8 KB swing 70/53
10 Box jumps 24/20
12 Push ups

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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.

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

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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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