WOD

Saturday, July 11, 2020

 

For time:

800m Run 
3 Rounds 
6 Burpee Box Jump Over 
12 Slam Balls 
400m Run 
3 Rounds 
15 Push Ups 
Parking Lot Farmers Carry 
400m Run 
3 Rounds 
6 Burpee Box Step Over 
12 Slam Balls 
800m Run 
 

 

M – F 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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Friday, July 10, 2020

Back Squat 

4 sets, On the 3 minutes
3 Back Squats 
rest 
15 V-Ups or Tuck Ups 
 

M – F 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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Thursday, July 9, 2020

5 Rounds 

6 Hang Power Snatch 
12 Wall Balls 
6 Bar MU’s
12 Cal Bike
Rest 2:00

 

Class times this week are: 
M – F 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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Wednesday, July 8, 2020

Push Jerk 

AMRAP in 10 min:
300m Row 
6 / Side Single Arm KB Swing 
12 KB Plank Pull Through 
 

Class times this week are: 
M – F 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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Tuesday, July 7, 2020

EMOM , 5 to 6 Rounds 

1) DU’s 
2) 6 Handstand Push Ups 
3) 10 Double KB Squat or Goblet Squat
4) Hollow Rock or Hold 
5) 20 Gorilla Row 
6) Rest
 
 

Class times this week are: 
M – F 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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Monday, July 6, 2020

High Hang Snatch + Hang Snatch 
8 x 2 

 

3 Rounds, 4:00
9 Deadlift 
6 Hang Power Cleans 
3 Dips 
 

Class times this week are: 
M – F 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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Saturday, July 4, 2020

5 Rounds
AMRAP in 2:00
6 T2B
12 Squats
Rest 1:00

5:00 equipment cleaning 

5 Rounds
AMRAP 1:00
10 Push Press 
Max Cal bike /Row
Rest 2:00

 

Class times this week are: 
M – F 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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

 

Friday, July 3, 2020

 

4 Sets
4 Front Squat 

Rest 
:60 DU’s 
Rest 
 
 
For Time: 
30 Russian KBS 70/55
15 Burpee Box Over
25 RKBS 
10 Burpee Box Over
20 RKBS 
5 Burpee Box Over 
10 RKBS
 
 

Class times this week are: 
M – F 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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Thursday, July 2, 2020

 

AMRAP in 30 Minutes 

750m Row
Lap D-Ball Carry 
Lap Bear Crawl / Walking Lunge 
:30 R & L Side Plank 
 
 

Class times this week are: 
M – F 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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Wednesday, July 1, 2020

Happy Canada Day CFE!

 

Push Press
4 x 5
 
 
5 Rounds,:60 on
10 Hang Power Clean 
Max Reps Push Ups / Dips
Rest 
 

Classes as per usual today.  
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.