CANUSA BARBELL CLUB
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The Harper Woods “point facility” is now officially closed as we move to our new location at 28021 Harper, we are running all SCS classes temporarily out of our Roseville location. You may also come to our Sterling Facility. The construction on the new building is taking longer than expected. We are hoping to being fully operational after the 4th week end.

Here is the address and classes times for Roseville and SH

Roseville’s address: 29610 Calahan Rd Roseville 48066
6 am
9 am
11 am
4:30 pm
5:30 PM
6:30 PM

Sterling Heights address: 8200 Irving road Sterling Heights.

6 am
9:30 am
12:00 pm
4:30 pm (Open gym)
5:30 pm
6:30 pm
*open gym times for SH are 9am-3 pm

MCCF 28021 Harper

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Monday
4 rds:
1 min ME wall ball shots 20/16
1 min ME toes to bar
1 min max distance bear crawl
1 min ME ring dips
1 min ME ring rows
1 min rest
Then:
:90 front leaning rest
30 ab mat sit ups
:60 R plank
30 ab mat sit ups
:60 L plank
30 ab mat sit ups
:90 Front leaning rest

Tuesday
25 minute to Snatch
One from Position 2 and then One from position 3 (Floor)

WOD
21 Power Snatch (135/95)- 4 minute cap
rest 3 minutes
15 Power Snatch- 3 minute cap
rest 3 minutes
9 Power Snatch- 2 minute cap

Wednesday
BS/FS/OHS/DL/PP/PJ

WOD
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Thruster 135/95
Chest to Bar Pull Up

Thursday
Track day
Run 1 mile
Rest
4 min
Run 800
Rest
3 min
Run 400
Rest 2 min
Run 400

Friday
25 Min C&J
1 clean from Position 2 and then 1 from position 3 (Floor) + 1 jerk.

WOD
AMRAP 4 Minutes:
5 Deadlift (275/185)
10 Burpees
Rest 3 minutes
AMRAP 4 Minutes:
4 Squat Clean (135/95)
8 Ring dip
Rest 3 minutes
AMRAP 4 Minutes:
3 Power Snatch (135/95)
6 Handstand Push ups

Saturday
AMRAP 20 min Minutes:
5 KB Swings (70/53)
10 Box jump overs (24″/20″)
15 Air squat

Monday
25 Min C&J

Work up to a heavy single

10rounds, not for time of
2x TGU – each arm
1x :90 plank hold (scale time if needed)

Tuesday
Track day
5 rounds of Cindy (modify as needed this should take no longer than 5 minutes MAX)
5 pull ups
10 Push Ups
15 Air Squat
Rest 2 minutes
8 Suicide runs
(10 yards, 20 yards, 30 yards, 40 yards).
+ 5 Burpees
*Start every 2 minutes

Wednesday
25 minute to Snatch
Work up to a heavy single

5-10-15
Back Squat (245/175)
Box Jump (24/20)
1:1 work to rest ratio
-This just means you will rest between rounds the same amount of time each round prior took you-

Thursday

40yard bear crawl (the entire length of GYM)
50 flutter kicks (4-count)
:90 plank
50 flutter kicks (4-count)
50m bear crawl
Then:
A1) Bench Press 3-5 reps, :60 rest, x4
A2) ME handstand push ups, 2 min rest x4
Then:
40Y bear crawl
50 flutter kicks (4-count)
:90 plank
50 flutter kicks (4-count)
50m bear crawl

Friday
BS/FS/OHS/DL/PP/PJ

AMRAP 10 Minutes Up Ladder:
5 Wall Ball, 5 Burpees
10 Wall Ball, 10 Burpees
15 Wall Ball, 15 Burpees
etc

Saturday
5 Rounds

10 Alternating Front Rack Lunges (115/85)
5 Front Squat (115/85)
15 Box Jump (20″)

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Monday
20 minutes Snatch practice
1 Snatch pull
1 Snatch from pos 2
5×3
Do 1 pull then snatch from Pos 2, drop the weight, re-grip and do 2 more times. That is 1 set.

WOD
For time
30-20-10
DB Hang Power Snatch (Heavy)
Sit-ups
*Switch hands as needed for DB Snatches

Tuesday
BS/FS/OHS/DL/BP

WOD
FOR TIME
Opposing ladder
25-20-15-10-5
5-10-15-20-25
Swing (70/53)
Wall Ball

Wednesday
Track day
EMOTM for 10 min
Even- 45 sec Plank holds
ODD- 45 seconds of Flutter kicks
Partner up
10- 500 meter rows
You row 500 and then your partner rows 500 meters
*Pick a partner that is close to your endurance level. Looking for 1:1

Thursday
20 Min C&J Practice
1 clean pull
1 clean from pos 2
1 Jerk
5×2
Do 1 pull then 1 clean from Pos 2, then jerk, drop the weight, re-grip and do 1 more time. That is 1 set.

WOD
21-15-9
Front squats 135/95
Box Jumps 24/20
40 Double Unders after the set of 21/15 and 9

Friday
Bulgarian Split squats
5-5-5-5-5 (each leg gets 5 reps out front). Increase load

WOD
15-12-9
Thrusters 135/95
Burpees

Saturday
Benchmark Saturday

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Monday
BS/FS/OHS/DL/BP
WOD
“RYAN”
5RFT
7 Muscle Ups
21 Burpees

Tuesday
20 Min C&J Practice
1 pull+ Clean from position 1+ Jerk: 5×2

WOD
10 Min Squat clean CONGO LINE
Find 5 people comparable in strength. Pick a heavy weight and then go one after another with minimal rest.
OR group of 5 together with separate bars/weights and go one after another.

Wednesday
TRACK DAY
“Jerry”
Run 1 mile
Row 2 K
Run 1 mile

Thursday
BS/FS/OHS/DL/BP

WOD
5 RFT
20 DB Snatches (Heavy/Alt Arms each rep)
20 Burpees

Friday
30 minutes Snatch practice
1 pull+ Snatch from position 1: 5×3

WOD
EMOTM 10 min
FS- you pick the weight and REPs. Make it challenging
*From the floor

Saturday
4 Rounds for time
Run 800 meters
15 Burpees
30 KB swings 70/53
Rest 4 min

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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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