• Next Intro to CrossFit Course

    December 2nd     50 – 320 Circle Drive, St. Albert   Next Intro to CrossFit Course start dates: November 18th December 2nd Getting started at CrossFit Edmonton begins with our Intro To CrossFit Course. This course starts you off properly with quality instruction, individualized program direction and progressive intensity. The Intro To CrossFit Course is a prerequisite […]

    Next Intro to CrossFit Course
  • CrossFit Kids Edmonton a Registered CrossFit Kids Program

    CrossFit Kids Certified Coaches We are very excited about the opportunity to incorporate all the fun and fitness we have at CrossFit Edmonton into the lives of your children. The following is some basic information about our programs and some things that you should know prior to signing up. CrossFit Kids is NOT a scaled […]

    CrossFit Kids Edmonton a Registered CrossFit Kids Program
  • CrossFit Edmonton 50-320 Circle Dr. St. Albert, AB

    780-458-1450 Forging a community of fitness since 2006 Get started in 1 of 2 ways 1. Intro To CrossFit Course Crossfit Edmonton’s Intro To CrossFit Course is a premier 6 session program geared towards introducing and enhancing your understanding and execution of the CrossFit methodology. We strongly believe that proper technique and appropriate scaling will […]

    CrossFit Edmonton         50-320 Circle Dr. St. Albert, AB
  • Mamas & Papas CrossFit Classes

    6 Classes per week Mamas & Papas is a chance for parents to come in for a workout without having to worry about child care.  Moms and Dads can do the workout of the day (WOD) while their children play in the gated area.  Parents help set up and take down the child minding area before […]

    Mamas & Papas CrossFit Classes

WOD

Sunday, December 21, 2014

“How the Grinch Stole Christmas”

Can participate solo or as a team.

Todays Class is at 1pm

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Saturday, December 20, 2014

CrossFit Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.

CF Football Total starts at 8am, ends at 10am
Christmas Party tonight!  Come after 7pm

One of your judges for CFFB Total. Don't make him angry.

One of your judges for CFFB Total. Don’t make him angry.

Power Clean – Chosen weight starts from the ground. Bar received on shoulders with elbows in front of the bar. The rep is complete when the hip and knee are fully extended.

Squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is
to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the
two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked.When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.

Bench Press – The lifter must lie on their back with head, shoulders and buttocks in contact with the bench surface. The feet must be flat on the floor. Hands and fingers must grip the bar positioned in the rack stands with a thumbs around grip. This position shall be maintained throughout the lift. Foot movement is permissible but must remain flat on the platform. The hair must not hide the back of the head when lying down on the bench. Disqualification with any change in the elected lifting position during the lift proper i.e. any raising movement of the head, shoulders, or buttocks, from the bench, or lateral movement of hands on the bar. Bar is not lowered to chest or abdominal area i.e. not reaching the chest or abdominal area, or the bar is touching the
belt. Failure to press the bar to straight arms length elbows locked at the completion of the lift.

Deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane.The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground.The bar may not be dropped.
Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.

Friday, December 19, 2014

Seated Good Mornings
5 x 8

Lap Farmers Carry
5 x

8:00
6 Burpees
6 Wall Balls
30 DU’s

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Thursday, December 18, 2014

AMRAP in 20

5 Tire Flips
10 Front Squat
20 SA DB Power Snatch

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Wednesday, December 17, 2014

Deadlift + Power Clean
5 x 1

3 x
Pull Ups
Dips

4 Rounds
10 Cal Bike
10 KB Swings
20 DU’s
rest

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Tuesday, December 16, 2014

3 Rounds

20 Box Jumps
rest

20 SB Clean
rest

20 Slam Balls
rest

300m Row
rest

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Monday, December 15/14

Deficit Deadlift
5 x 1

Glute Ham Raise
5 x 8

Bulgarian Split Squat
3 x 10

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Sunday, December 14, 2014

3 x 3 Hang Power Clean
3 x 3 Clean Pull
3 x 3 Power Clean

“Annie”
50 – 40 – 30 – 20 – 10
DU’s
Sit Ups

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Saturday, December 13, 2014

Back Squat w/ Chain
10 x 2

5 x
8 Good Mornings
2 Laps Sled
Side Plank

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Friday, December 12, 2014

4 Rounds, on the minute

3 Power Snatch
8 Burpees
12 T2B
12 Wall Balls
Rest

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