CANUSA BARBELL CLUB
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Freefit Saturday!!!

Group warmup:
Hooverball (aka CrossFit volleyball, with a med ball)

Workout:
Working in teams of 4, with one person working out at a time, complete the following:

As many rounds & reps as possible in 20 minutes of:
Shuttle Run
30 Burpees (each person must do at least 5 burpees)
30 Pullups, team assisted if necessary (each must do 5)
60 Squats (each must do 10)

Then, the “after party”…
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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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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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