Tuesday, March 17, 2020


Sumo Deadlift 

5 Rounds 
5 SA KB Row – R & L 
8 Steps KB Fr Rack Walking Lunge 
10 V Ups 
8 Steps KB Fr Rack Walking Lunge 
At home WOD 
8 / Unweighted Single Leg RDL (3s lower )
rest :60 
:30 to :40 Side Plank R & L
rest :60 
5 Rounds 
:30 HS Hold 
12 Walking Lunge


The health and safety of our CFE community, customers and athletes are given our utmost consideration during recent current events.  We are working hard to mitigate circumstances surrounding COVID-19 in our own facility.  We recognize that these circumstances are continuously evolving.

We are following AHS cleaning and participation protocols.  We have increased equipment, facility and personal hand washing practices of all coaching staff.  We ask that all customers and athletes thoroughly wash their hands with soap and water before and after activity and avoid touching your face during physical activity.  Please be respectful of personal space and avoid high fives, fist pumps and multiple points of contact during this time.  Kindly wipe down the equipment you use with the provided cleaning products after usage.

Based on current AHS recommendations we will be temporarily suspending the child minding portion of the mama’s and papa’s classes and Crossfit Kids classes pending further information from AHS.  Please leave your children at home.  We will  continue to run all adult CrossFit daytime, evening and weekend classes as currently programmed as long as they fall within the AHS guidelines and protocols. We are committed to maintaining and ensuring a safe and quality oriented environment for all CFE community, customers and athletes.  Together we can work towards maintaining this environment at CFE by remaining at home if we feel ill and by following advised procedures if we have travelled recently.

We thank you for supporting our CFE family during this time and look forward to supporting you in one of our many workout options through this uncertain time.

For more information on AHS recommendations, see Alberta.ca