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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Wednesday, September 30, 2020

Press 

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

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

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.

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.

Friday, September 25, 2020

Bulgarian Split Squat

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

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

Wednesday, September 23, 2020

Power Clean & Jerk

For Time:
40 Burpees
20 Ground to Overhead

Tuesday, September 22, 2020

AMRAP in 30

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

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.

Saturday, September 19, 2020

5 Sets, EMOM

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

Friday, September 18, 2020

Back Squat 

 

4 Rounds 
12 Cal Bike 
9 Deadlift 
6 Hang Squat Clean  
3 Push Jerk 
Rest 
 

Thursday, September 17, 2020

3 Rounds

AMRAP in 3:00
500m  Row
Max Burpee Box Step Over

Rest 

AMRAP in 3:00
400m Run
Max Lengths Farmers Carry – AHAP

Rest 2:00

*6&7:15AM – dress warm!

 

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.

 

Wednesday, September 16, 2020

3 Sets

8 Bulgarian Split Squat
rest
15  laying Y raise
rest
:40 Hollow Rock or Hold
rest
AMRAP in 10
10 Push Ups
20 Air Squats
30 DUs

Tuesday, September 15, 2020

AMRAP in 20 Minutes

1 Mile Run
with time remaining,
4 Sandbag TGU
4 Strict Pull Ups
12 KB Snatches

Monday, September 14, 2020

Clean Pull + Hang Clean + Front Squat 

 

3 Rounds  
15 Box Jumps
300m Row 
10 Front Squat 
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.

Saturday, September 12, 2020

Partner WOD! 

3 Rounds 
 
2:00 Power Cleans 
2:00 Burpees 
2:00 Shoulder to Overhead 
2:00 Row / Bike / Shuttle Run
2:00 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.

Friday, September 11, 2020

Back Squat 

4 Sets 
20 GHD  Hip Extension 
20 Banded Glute Bride 
:20 – :30 Alternating Reaching Pillar 
 

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

Thursday, September 10, 2020

5 Rounds , :45on, :45off

Row/ Bike or Run
10 V Ups +
KB Box Step Overs
Front Rack Double KB Carry

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.

Wednesday, September 9, 2020

Snatch Pull + Hang Snatch (knee) + Snatch
2 (Snatch Segment Pull ( 1”) + Snatch Pull)
3 Round for time:
10 Hang Power Snatch
20 Pull Ups

Tuesday, September 8, 2020

AMRAP in 12

200m Row
24 Lunge
9 Dips
Rest
AMRAP in 12
200m Run
15 KB Swings
30 DUs

Monday, September 7, 2020

Holiday Monday

9:15 to 9:45

1 Mile Run 
EMOM 5 Burpees 
*please bring a timer if you have one. 

9:45 to 10:30 -ish 
Rolling Class with Yoga Tune Up Balls 
*please bring yoga balls and yoga mat. 

Sign in 

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, August 5, 2020

For Time

40 Wall Balls
20 Sit Ups
20 KB Swings
20 Push Ups
Rest
For Time
30 Wall Balls
15 Sit Ups
15 KB Swings
15 Push Ups
Rest
For Time
20 Wall Balls
10 Sit Upd
10 KB Swings
10 Push Ups

Friday, September 4, 2020

 
Clean Pull + Hang Clean + Clean 
 
Segment Clean Pull  + Clean Pull 
 
3 Sets 
30 Banded Hamstring Curls 
15 Banded Good Mornings 
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.

Thursday, September 3, 2020

Partner WOD, AMRAP in 20 minutes:

12 Cal bike
Parking Lot D-Ball or SB Carry
10 Devils Press
100m Run
12 Plank Pull Through

Wednesday, September 2, 2020

Jerk 

AMRAP in 9 minutes 
14 Cal Row / Bike 
7 Push Press 
7 T2B 
 

Tuesday, September 1, 2020

For Time:

3 Power Cleans 
15 Burpee Box Over
Power Cleans 
15 BBO 
Power Cleans 
15 BBO
12 Power Cleans 
15 BBO
15 Power Cleans
15 BBO
 

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, August 31, 2020

Back Squat 

5 Sets , EMOM
1) 3 Muscle Ups 
2) 20  Air Squats 
3) :30 DUs 
 

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, August 29, 2020

PARTNER WOD! 
 
AMRAP in 30 

6 Push-Ups

6 Double KB Cleans 

3 Double KB Squats 

3 Double KB Push Press 

200 Meter Run

Friday, August 28, 2020

4 Sets
6/ Side Split Squat
rest
Hollow Hold / Rocks
Rest

4 Sets 
6 Romanian Deadlift 
rest 
Side Plank 
rest

This week only * Friday no 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.

Thursday, August 27, 2020

Each station for Time:

1000m Row

Rest

5x

10 Ground to Overhead
10 Box Jumps

Rest

5x
10 Wall Balls
20 DUs

Rest

800m Run