WOD

Wednesday, September 30, 2020

Press 

4 Rounds , Every :90 seconds
1) 16  Alt DB Plank Row 
2) 16 Single Leg Squat
3) DU’s 
 

By WOD

Tuesday, September 29, 2020

3 Rounds

300m Run
15 Box Jump / Step Down
12 Hang Power Snatch
9 Burpees
Rest
9 Burpees
12 Hang Power Snatch
15 Box Jumps
300m Run
Rest

By WOD

Monday, September 28, 2020

Back Squat 

5 Rounds, on the 2:00
10 Double KB Squat 
10 Double KB Swings 

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.

By WOD

Saturday, September 26, 2020

Partner WOD! 

 
AMRAP in 30 minutes: 
200m Run
20 DB  Deadlift 
20 Pull Ups 
20 DB Shoulder to OH 
20 Box Jump / Step Down 

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.

By WOD

Friday, September 25, 2020

Bulgarian Split Squat

4 Rounds,
Wall Sit
12 Seated Row
15 GHD Hip Extension
:30 Side Plank

By WOD

Thursday, September 24, 2020

4 Rounds, 4:00 on/2:00 off
200m Run
AMRAP w/ time remaining:
3 Strict Pull Ups
6 HR Push Ups
12 Squats / or SL Squats

By WOD

Wednesday, September 23, 2020

Power Clean & Jerk

For Time:
40 Burpees
20 Ground to Overhead

By WOD

Tuesday, September 22, 2020

AMRAP in 30

400m Run
30 Cal Bike or Row
20 Wall Balls
10 Pull Ups

By WOD

Monday, September 21, 2020

Snatch 
 
For Time:
15 Power Snatch 
15 Box Jumps 
12 Power Snatch 
12 Box Jump
9 Power Snatch 
9 Box Jumps 
 

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.

By WOD

Saturday, September 19, 2020

5 Sets, EMOM

1) 3 DBall to Shoulder + 25 DUs
2) HSPU
3) 16 V- Ups

By WOD

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