CANUSA BARBELL CLUB
CAN USA BARBELL CLUB photo BarbellClubV2_zpsde0e6f0c.png

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

We are going to be hosting FreeFit Saturdays in St Clair Shores during the month of November, and keeping a regular FreeFit schedule every month after.

FreeFit is just what it sounds like. Come in, bring your friends, and work out for free. WODs are designed to be simple enough to catch on for a new guy, and scalable so you can do them with a fire breather or with a total CrossFit newbie.

10034_500118460042526_71301038_nMCCF WOD with Warriors
Click on the link above for the flyer.

Monday
BS- “Bring Sally Up”
– If you go to heavy and have to drop weight its a 30 burpee penalty.

For Time:
30 C2B Pull Ups
400m Run
15 OHS 135/95
800m Run
15 OHS
400m Run
30 C2B Pull Ups

Tuesday
Hang Snatch- Work up to a heavy single or practice technique.

15:00 AMRAP

5 Pwr Snatch 135/95
10 T2B
10 Pwr Snatch
20 T2B
15 Pwr Snatch
30 T2B

Wednesday
TGUs 10 Min

8:00 EMOM
5-8 T2B

20:00 AMRAP
500m Row
100m Farmer’s Carry 53/35
20 OH Walking Lunge with 45/25 plate

Thursday
BS/FS/DL/OHS/BP

500m Row Buy-in
Then….
30-20-10.
Wall Balls
Push Ups
ABmats

Friday
Hang Clean + Jerk- work up to a heavy single or just practice technique.

5 RFT:
8 Power Clean @135/95
8 Burpee Over the Bar

Saturday
3 rds:
400m Run
30 Squats
20 S2O @115/75
2 rds:
400m Run
30 Sit Ups
20 S2O @ 95/65
1 Rd:
400m run
30 Lunges
20 S2O @ 75/55

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As many of you know, MCCF trainer Pete Nellis is very involved with Barbells for Boobs and promoting Breast Cancer Awareness. Motor City Crossfit will be hosting a Barbells for Boobs event at Saint Clair Shores on Sunday October 26th at 1pm. We will be doing the benchmark workout Grace and we will have multiple heats for as long as needed to accommodate everyone. There will be scaled, RX (135/95), and elite (185/135). If you’re feeling crazy, you can go heavier. Donations are welcome but not needed to participate. All proceeds will go directly to Barbells for Boobs. Come on over whether you’re participating or not and wear pink to show your support!

Also, Pete will be doing one thruster for every 10 dollars that was raised for his personal fundraiser. We hope to see everyone there for a great cause! Let me know if you have any questions. Heats will begin at 1pm sharp.

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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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