WOD

Tuesday, October 20, 2020

5 Rounds
400m Row
60 DUs
9 Power Clean & Jerk
Rest

Monday, October 19, 2020

4 Sets , EMOM
6  Romanian Deadlift
8  DB Step Up
6 Strict Pull Ups 
8 DB Step Up 
 
 
4 Rounds 
:30 Push Ups 
:30 Reverse Lunge 
Rest 
 
Cash Out 
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.`

Saturday, October 17, 2020

Teams of 3! 

AMRAP in 12:
3 Power Cleans
6 Burpees 
 
Rest 
 
AMRAP in 12:
10 Push Press 
9/7 Cal Bike 
 


Saturday 8:05AM, 9:15AM
Sign in 12 person cap.

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.`

Starts Monday!

Friday, October 15, 2020

Back Squat 1RM

Stretch

Thursday, October 15, 2020

AMRAP in 6
1000m Row
Max Reps Burpees 

rest 

AMRAP in 6
5 Bar Muscle Ups 
30 DU’s 

rest

AMRAP in 6
2 Sandbag TGU 
4 Shoulder Clean 

*Back Squat 1RM on Friday.

Wednesday, October 14, 2020

Snatch – 1RM! 

 
Clean & Jerk – 1RM!
 
 

Tuesday, October 13, 2020

5 Rounds:

400m Run or Row 
20 American KB Swings 
20 KB Box Step Overs 
6 HSPU
Rest 
 

 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.`

 

Monday, October 12, 2020

For time
15 – 12 – 9 – 12 – 15
DB/KB Power clean 50/35
DB/KB Push Press
DB/KB Front rack lunge
Weighted sit-up
*bring extra DB or KB if you have.

Thanksgiving Day
Class at 9:15AM
Rolling with Tune Up Fitness Balls 10:30AM

Saturday, October 10, 2020

Teams of 2!

Complete for time:
200m Run
20 Cal Bike ( row)
20 Snatche 135/95
400m Run
40 Cal Bike
40 Toes to Bar
800m Run
40 Toes to Bar
40 Cal Bike
400m Run
20 Snatche
20 Cal Bike
200m Run
WOD courtesy of MWGA

Friday, October 9, 2020

Oly testing next week.

3 Sets 
10/ Gorilla Row 
rest 
10/ Spit Stance RDL
rest 
 
B)
3 Rounds :40 / :20 
RKBS 
Box Jump/ Step Down 
DUs 
Side Plank 

 

Monday Hours
9:15 class
10:30 rolling w/ YTU Balls